Comparing Nutrients in 14 ounces Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Sunflower Seeds	Recommended Dietary Allowance
Energy	62.4% 1810kcal	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	61% 79.4g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	% 3.18g	% 9.92g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	90% 34g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 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	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	98% 976mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	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	133% 10.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	141% 591mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	418% 9.6mg	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	201% 1405mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	118% 64.7μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 6.5 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparing minerals per 14 ounces for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Sunflower Seeds:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 3.2 times more Calcium, 1.2 times more Manganese and 41.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 2 times more Zinc than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparison of macro-nutrients per 14 ounces:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 15.4 times more Omega 3 and 3.4 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, 3.3 times more Sugars and 1.9 times more Protein than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.