Comparing Nutrients in 1 kilogram Crackers, flavored, fish-shaped VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, flavored, fish-shaped	Sunflower Seeds	Recommended Dietary Allowance
Energy	160% 4630kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	183% 177g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	64.3% 20.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	205% 34.8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 657g	154% 200g	130g per day for Men 19-50 years
Sugars	16.3% 12g	36% 26g	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	1.24% 0.9g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	81.6% 31g	226% 86g	38g per day for Men 19-50 years
Protein	181% 102g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	678% 8.13mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.14mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	401% 64mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	1035% 13.5mg	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	383% 1530μg	568% 2270μg	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	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	245% 36.8mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Sunflower Seeds	Recommended Dietary Allowance
Calcium	83% 830mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	2000% 18mg	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	573% 45.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	848% 19.5mg	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% 1670mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	647% 9700mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, flavored, fish-shaped vs Sunflower Seeds:

• Crackers, flavored, fish-shaped have 1.4 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 15.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 9.6 times more Vitamin E than Crackers, flavored, fish-shaped.

Comparing minerals per 1 kilogram for Crackers, flavored, fish-shaped vs Sunflower Seeds:

• Crackers, flavored, fish-shaped have 107.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.4 times more Copper, 13 times more Magnesium, 3.5 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium, 13.3 times more Selenium and 4.6 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, flavored, fish-shaped have 7 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.9 times more Fat, 2.2 times more Saturated Fat, 6.6 times more Omega 6, 2.2 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.