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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	157% 4560kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	176% 229g	130g per day for Men 19-50 years
Sugars	53.8% 39g	43% 31g	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	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	% 4g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 32g	% 23.7g	g per day for Men 19-50 years
Fiber	79% 30g	279% 106g	38g per day for Men 19-50 years
Protein	44.6% 25g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oil 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	50% 0.6mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	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	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 280mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	904% 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	81.4% 570mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	593% 8900mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.42% 15.4g	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 Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 5.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6.6 times more Vitamin B3, 11.3 times more Vitamin B6 and 33.4 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 Oil Roasted Sunflower Seeds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 296.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 20.7 times more Copper, 7.6 times more Iron, 8.5 times more Magnesium, 7 times more Manganese, 20 times more Phosphorus, 5.6 times more Potassium and 11.8 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 3.4 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 2.4 times more Omega 3, 25.8 times more Omega 6, 3.5 times more Fiber and 8 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 and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat per 1 kg.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.