Comparing Nutrients in 100 grams Sunflower Seeds VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	20% 584kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	26.8% 4.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	45% 58.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	14.5% 10.5g	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	0.7% 0.51g	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	% 2.76g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 6.57g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	37% 20.8g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	11.4% 0.15mg	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	56.8% 227μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	0% 0mg	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	234% 35mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	7.8% 78mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	36% 0.32mg	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	65.6% 5.25mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	34% 0.78mg	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	94% 660mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	19.6% 11μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.079% 2.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Dried Sunflower Seed Kernels have 3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 9.1 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 17.1 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Dried Sunflower Seed Kernels have 5.6 times more Copper, 1.9 times more Iron, 5.9 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 4.9 times more Selenium and 4.4 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 89 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.1 times more Fat, more Omega 3, 5.1 times more Omega 6, 3.7 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.9 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy and Saturated Fat per 100 g.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.