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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	157% 4560kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	158% 206g	130g per day for Men 19-50 years
Sugars	53.8% 39g	NA	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	NA	g per day for Men 19-50 years
Fiber	79% 30g	303% 115g	38g per day for Men 19-50 years
Protein	44.6% 25g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 280mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	2038% 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	70% 5.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.4 times more Vitamin B1, 2.9 times more Vitamin B2, 6.7 times more Vitamin B3, 11.5 times more Vitamin B6 and 34 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

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

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 296.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2 times more Calcium, 21.1 times more Copper, 12.2 times more Iron, 8.6 times more Magnesium, 7.1 times more Manganese, 20.3 times more Phosphorus, 5.7 times more Potassium and 12 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:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Energy, 3.7 times more Fat, 2.3 times more Omega 3, 28.2 times more Omega 6, 3.8 times more Fiber and 6.9 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 Toasted Sunflower Seeds offer comparable quantities of Saturated Fat per one kilogram.