Comparing Nutrients in 100 grams Crackers, wheat, reduced fat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, wheat, reduced fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.3% 444kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	54% 0.87g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	20.7% 15g	4.3% 3.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.2% 0.88g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.55g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 9.24g	% 2.37g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	28% 10.6g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.12mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.83% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.87% 1.18mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.7μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	62.8% 5mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 258mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, wheat, reduced fat vs Oil Roasted Sunflower Seeds:

• Crackers, wheat, reduced fat have 2 times more Vitamin B1, 1.2 times more Vitamin B3, more Vitamin B12 and 8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.6 times more Vitamin B5, 5.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 30.8 times more Vitamin E than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Crackers, wheat, reduced fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, wheat, reduced fat vs Oil Roasted Sunflower Seeds:

• Crackers, wheat, reduced fat have 258.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.1 times more Copper, 2.7 times more Magnesium, 4.4 times more Phosphorus, 2.3 times more Potassium, 7.5 times more Selenium and 3 times more Zinc than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, wheat, reduced fat have 10.7 times more Omega 3, 3.1 times more Carbohydrate, 4.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.8 times more Fat, 3.3 times more Saturated Fat, 5.5 times more Omega 6, 3.1 times more Fiber and 2.1 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.