Comparing Nutrients in 1 kilogram Crackers, cream, Gamesa Sabrosas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	167% 4840kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	168% 53.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	497% 646g	185% 241g	130g per day for Men 19-50 years
Sugars	129% 94g	37.7% 27.3g	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	13% 9.5g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 62.2g	NA	g per day for Men 19-50 years
Fiber	63% 24g	292% 111g	38g per day for Men 19-50 years
Protein	125% 70g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 50.8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	618% 8.04mg	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	373% 1490μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	192% 4.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	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	106% 16mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	2033% 18.3mg	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	923% 73.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	917% 21mg	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	140% 980mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	765% 11480mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, cream, Gamesa Sabrosas vs Roasted Sunflower Seeds:

• Crackers, cream, Gamesa Sabrosas have 2.8 times more Vitamin B1, more Vitamin B12 and 6.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 15.2 times more Vitamin B5, 12.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.4 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Crackers, cream, Gamesa Sabrosas vs Roasted Sunflower Seeds:

• Crackers, cream, Gamesa Sabrosas have 1.9 times more Iron and 382.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 16.5 times more Copper, 5.2 times more Magnesium, 2.7 times more Manganese, 11.8 times more Phosphorus, 6.6 times more Potassium, 8.3 times more Selenium and 8 times more Zinc than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, cream, Gamesa Sabrosas have 2.7 times more Carbohydrate and 3.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 1.5 times more Omega 3, 13.6 times more Omega 6, 4.6 times more Fiber and 2.8 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Crackers, cream, Gamesa Sabrosas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.