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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	71% 2055kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	134% 23g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	84% 109g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	122% 46.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	91% 51g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	281% 3.65mg	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	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	108% 1080mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	132% 1987mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Crackers, gluten-free, multi-seeded and multigrain have 2 times more Vitamin B1 and 5.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 8.4 times more Vitamin B5, 2.2 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C and 17.4 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 3.4 times more Calcium, 1.3 times more Magnesium and 146 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper, 1.3 times more Iron, 3.1 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 2 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multi-seeded and multigrain have 13.4 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.1 times more Fat, 2.5 times more Saturated Fat, 6.5 times more Omega 6, 3.2 times more Sugars and 1.7 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.