Comparing Nutrients in 14 ounces Crackers, cream, Gamesa Sabrosas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	66.2% 1921kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	56% 9.53g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	70% 91g	130g per day for Men 19-50 years
Sugars	51.3% 37g	17% 12.3g	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	5.2% 3.77g	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	% 3.65g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 24.7g	% 9.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	111% 42g	38g per day for Men 19-50 years
Protein	49.7% 28g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	242% 3.14mg	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	148% 591μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	76% 1.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4.85% 4.37mg	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	42% 6.3mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.2% 71μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	796% 7.16mg	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	366% 29.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	359% 8.26mg	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	55.6% 389mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	304% 4556mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, cream, Gamesa Sabrosas vs Oil Roasted Sunflower Seeds:

• Crackers, cream, Gamesa Sabrosas have 1.2 times more Vitamin B3, more Vitamin B12 and 5.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15 times more Vitamin B5, 12.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 22.8 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Crackers, cream, Gamesa Sabrosas vs Oil Roasted Sunflower Seeds:

• Crackers, cream, Gamesa Sabrosas have 1.7 times more Iron and 382.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Calcium, 16.3 times more Copper, 5.1 times more Magnesium, 2.7 times more Manganese, 11.6 times more Phosphorus, 3.7 times more Potassium, 8.2 times more Selenium and 7.9 times more Zinc than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 14 ounces:

• Crackers, cream, Gamesa Sabrosas have 2.8 times more Carbohydrate, 3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 3, 14.2 times more Omega 6, 4.4 times more Fiber and 2.9 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Crackers, cream, Gamesa Sabrosas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.