Comparing Nutrients in 14 ounces Crackers, gluten-free, multi-seeded and multigrain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Sunflower Seeds	Recommended Dietary Allowance
Energy	62% 1798kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	61% 79.4g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	14.3% 10.4g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	% 9.92g	g per day for Men 19-50 years
Fiber	107% 40.5g	90% 34g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	411% 5.34mg	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	34.7% 139μg	225% 901μg	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	6.17% 5.56mg	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	39.7% 5.95mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	94% 945mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	794% 7.14mg	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	140% 11.2mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	423% 9.73mg	336% 7.74mg	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	212% 1484mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	116% 1738mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 23.4 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 3.1 times more Calcium, 1.3 times more Manganese and 48.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, 3 times more Selenium and 1.9 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 14 ounces:

• Crackers, gluten-free, multi-seeded and multigrain have 15.4 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.2 times more Fat, 2.2 times more Saturated Fat, 4.6 times more Omega 6, 3 times more Sugars and 1.8 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.