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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.3% 416kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	3.77% 2.73g	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	0% 0g	NA	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	29.2% 11g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	15.4% 0.19mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	62% 0.8mg	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	7.5% 30μg	59.3% 237μg	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	1.56% 1.4mg	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	7.2% 1.08mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.9% 39mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	203% 1.83mg	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	44.5% 3.56mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	92% 2.1mg	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	52% 364mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 1.7 times more Vitamin B1 and 4.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.2 times more Vitamin B2, 1.3 times more Vitamin B3, 7.8 times more Vitamin B5, 4.1 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and 24.2 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Crackers, whole-wheat, reduced fat have 248.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 4.1 times more Copper, 3.2 times more Phosphorus, 2.3 times more Potassium, 5.6 times more Selenium and 1.8 times more Zinc than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole-wheat, reduced fat have 5.8 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 6.6 times more Fat, 4.9 times more Saturated Fat, 10.4 times more Omega 6, 2.2 times more Sugars and 1.7 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.