Comparing Nutrients in 1 kilogram Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	157% 4560kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	154% 200g	130g per day for Men 19-50 years
Sugars	53.8% 39g	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	4.14% 3g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 32g	% 25g	g per day for Men 19-50 years
Fiber	79% 30g	226% 86g	38g per day for Men 19-50 years
Protein	44.6% 25g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	50% 0.6mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	17.5% 70μg	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	NA	2345% 352mg	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

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 280mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	70% 5.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	81.4% 570mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	593% 8900mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.67% 25g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 24.7 times more Vitamin B1, 3.6 times more Vitamin B2, 13.2 times more Vitamin B3, 19.2 times more Vitamin B6 and 32.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 1 kilogram for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Sunflower Seeds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 98.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 20.7 times more Copper, 9.4 times more Iron, 21.7 times more Magnesium, 6.5 times more Manganese, 11.6 times more Phosphorus, 7.5 times more Potassium and 11.4 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.3 times more Saturated Fat, 3.8 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 1.8 times more Omega 3, 17.4 times more Omega 6, 2.9 times more Fiber and 8.3 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.