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

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	213% 6190kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	178% 57g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	78% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	592% 769g	130g per day for Men 19-50 years
Sugars	NA	53.8% 39g	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	4.14% 3g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 32g	g per day for Men 19-50 years
Fiber	303% 115g	79% 30g	38g per day for Men 19-50 years
Protein	307% 172g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	54% 0.7mg	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	595% 2380μg	17.5% 70μg	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	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

	Toasted Sunflower Seeds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	57% 570mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	97% 0.87mg	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	851% 68mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	130% 3mg	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	1654% 11580mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	593% 8900mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.67% 25g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Toasted Sunflower Seeds has 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 Toasted Sunflower Seeds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 1 kilogram of Toasted Sunflower Seeds has 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.
• While 1 kg of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 296.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 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.
• While 1 kg of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour offer comparable quantities of Saturated Fat per one kilogram.