Comparing Nutrients in 100 grams Crackers, wheat, sandwich, with peanut butter filling VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 495kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	49.6% 8.44g	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	41.4% 53.8g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	28% 10.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	32.4% 0.39mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.88mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	17.5% 70μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	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	33.4% 2.67mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	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	49.6% 347mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	8.74% 297mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	39.6% 22μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	54% 807mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, wheat, sandwich, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, wheat, sandwich, with peanut butter filling have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.3 times more Vitamin B5, 5.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Crackers, wheat, sandwich, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, wheat, sandwich, with peanut butter filling have 2 times more Calcium and 269 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 32.8 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium and 6.4 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 100 grams:

• Crackers, wheat, sandwich, with peanut butter filling have 5.1 times more Omega 3 and 2.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Fat, 1.5 times more Saturated Fat, 4.1 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.