Comparing Nutrients in 14 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	62.4% 1810kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	873% 148g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	63% 81.7g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	NA	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	1.64% 1.2g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 12.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	120% 45.6g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	246% 3.2mg	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	6.95% 27.8μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.17% 5.56mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	809% 7.28mg	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	27.8% 2.22mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	365% 8.4mg	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	32.3% 226mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	235% 3532mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 5.4 times more Vitamin B1, 2.9 times more Vitamin B2, 6.7 times more Vitamin B3, 11.5 times more Vitamin B6 and 34 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 14 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Toasted Sunflower Seeds:

• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 296.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 21.1 times more Copper, 12.2 times more Iron, 8.6 times more Magnesium, 7.1 times more Manganese, 20.3 times more Phosphorus, 5.7 times more Potassium and 12 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 3.7 times more Fat, 2.3 times more Omega 3, 28.2 times more Omega 6, 3.8 times more Fiber and 6.9 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat per 14 ounces.