Comparing Nutrients in 14 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1770kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	61% 79.4g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	% 3.97g	% 9.92g	g per day for Men 19-50 years
Fiber	169% 64.3g	90% 34g	38g per day for Men 19-50 years
Protein	85.5% 48g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic 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	69.5% 0.83mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	88.5% 885mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	157% 12.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	239% 1675mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 14 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Sunflower Seeds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.9 times more Calcium, 1.3 times more Manganese and 65.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.7 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 14 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.2 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 2.6 times more Sugars and 1.7 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.