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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	201% 5820kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	64.3% 20.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	205% 34.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	505% 657g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	16.3% 12g	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	NA	1.24% 0.9g	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	NA	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	81.6% 31g	38g per day for Men 19-50 years
Protein	345% 193g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	678% 8.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	395% 5.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	401% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	65.4% 0.85mg	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	593% 2370μg	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	70% 700mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	149% 1.34mg	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	475% 38mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	246% 5.65mg	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	1650% 11550mg	239% 1670mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	647% 9700mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.92% 34.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Crackers, flavored, fish-shaped contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, flavored, fish-shaped have similar amounts of Vitamin B3 per 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Crackers, flavored, fish-shaped contain 323.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, flavored, fish-shaped have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Crackers, flavored, fish-shaped contain 6.1 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 1 kg.