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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	80% 2318kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	196% 255g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	5.47% 3.97g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 3.97g	g per day for Men 19-50 years
Fiber	90% 34g	169% 64.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	NA	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	225% 901μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	31% 310mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	284% 2.56mg	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	260% 21mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	435% 10mg	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	374% 2619mg	239% 1675mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.46% 17g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 Sunflower Seeds vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Dried Sunflower Seed Kernels have 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.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.9 times more Calcium, 1.3 times more Manganese and 65.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

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