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

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, flavored, fish-shaped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	160% 4630kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	183% 177g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	64.3% 20.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	205% 34.8g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 657g	185% 241g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	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	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	292% 111g	38g per day for Men 19-50 years
Protein	181% 102g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	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	678% 8.13mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.14mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	401% 64mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	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	383% 1530μg	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83% 830mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	573% 45.8mg	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	246% 5.65mg	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	239% 1670mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	647% 9700mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.32% 12g	3700g per day for Men 19-50 years

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

• Crackers, flavored, fish-shaped have 7.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 10.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B5, 9.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 7.1 times more Vitamin E than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.

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

• Crackers, flavored, fish-shaped have 1.2 times more Iron and 323.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.7 times more Copper, 5.2 times more Magnesium, 3.7 times more Manganese, 6.9 times more Phosphorus, 3.8 times more Potassium, 19.8 times more Selenium and 4.9 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, flavored, fish-shaped have 6.1 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.8 times more Fat, 2.5 times more Saturated Fat, 9.4 times more Omega 6, 2.3 times more Sugars, 3.6 times more Fiber and 1.9 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.