Comparing Nutrients in 1 pound Crackers, cream, Gamesa Sabrosas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	75.7% 2195kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	80% 104g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	19.5% 14g	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	5.94% 4.3g	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	% 4.17g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 28.2g	% 10.8g	g per day for Men 19-50 years
Fiber	28.6% 11g	127% 48g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	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	113% 1.35mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	276% 3.6mg	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	169% 676μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.54% 5mg	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	48% 7.2mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.8% 118mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	909% 8.2mg	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	418% 33.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	153% 3.53mg	410% 9.43mg	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	63.5% 445mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	347% 5207mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.55% 20g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, cream, Gamesa Sabrosas versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, cream, Gamesa Sabrosas vs Oil Roasted Sunflower Seeds:

• 1 pound of Crackers, cream, Gamesa Sabrosas has 1.2 times more Vitamin B3, more Vitamin B12 and 5.8 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 15 times more Vitamin B5, 12.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 22.8 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12

Comparing minerals per 1 pound for Crackers, cream, Gamesa Sabrosas vs Oil Roasted Sunflower Seeds:

• 1 pound of Crackers, cream, Gamesa Sabrosas has 1.7 times more Iron and 382.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.3 times more Calcium, 16.3 times more Copper, 5.1 times more Magnesium, 2.7 times more Manganese, 11.6 times more Phosphorus, 3.7 times more Potassium, 8.2 times more Selenium and 7.9 times more Zinc than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, cream, Gamesa Sabrosas has 2.8 times more Carbohydrate and 3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.5 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 3, 14.2 times more Omega 6, 4.4 times more Fiber and 2.9 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per one pound.