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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	20% 582kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	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	18.5% 24g	45% 58.4g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	NA	% 6.57g	g per day for Men 19-50 years
Fiber	29.2% 11g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	7% 70mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	47.5% 3.8mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	19.6% 11μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.079% 2.93g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 14.8 times more Vitamin B5, 5.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 12.7 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 4.6 times more Vitamin B1 and 3.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.6 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 4 times more Potassium, 7.3 times more Selenium and 4.7 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 267 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Fat, more Omega 3, 7.2 times more Omega 6, 4.8 times more Fiber and 1.7 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.4 times more Carbohydrate and 3.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy and Saturated Fat per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.