Comparing Nutrients in 1 pound Crackers, gluten-free, multi-seeded and multigrain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Sunflower Seeds	Recommended Dietary Allowance
Energy	71% 2055kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	134% 23g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	69.8% 91g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	16.4% 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	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	% 3.9g	% 11.3g	g per day for Men 19-50 years
Fiber	122% 46.3g	103% 39g	38g per day for Men 19-50 years
Protein	91% 51g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	469% 6.1mg	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	39.7% 159μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.4% 6.8mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	108% 1080mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	907% 8.16mg	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	160% 13mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	385% 8.85mg	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	242% 1696mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	132% 1987mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multi-seeded and multigrain vs Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 23.4 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, gluten-free, multi-seeded and multigrain vs Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 3.1 times more Calcium, 1.3 times more Manganese and 48.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, 3 times more Selenium and 1.9 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multi-seeded and multigrain have 15.4 times more Omega 3 and 3.3 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 times more Sugars and 1.8 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.