Comparing Nutrients in 1 kilogram Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Sunflower Seeds	Recommended Dietary Allowance
Energy	157% 4560kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	579% 9.26g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	296% 50.4g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	517% 672g	154% 200g	130g per day for Men 19-50 years
Sugars	11% 8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8g	% 25g	g per day for Men 19-50 years
Fiber	197% 75g	226% 86g	38g per day for Men 19-50 years
Protein	195% 109g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	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	NA	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 45.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	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	87.5% 350μg	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

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	246% 2460mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	564% 5.1mg	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	335% 27mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	355% 1490mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1052% 24mg	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	506% 3540mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	100% 3390mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	296% 163μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 6.5 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparing minerals per 1 kilogram for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Sunflower Seeds:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 3.2 times more Calcium, 1.2 times more Manganese and 41.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 2 times more Zinc than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparison of macro-nutrients per 1 kilogram:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 15.4 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.2 times more Fat, 2.2 times more Saturated Fat, 4.6 times more Omega 6, 3.3 times more Sugars and 1.9 times more Protein than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.