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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	71.3% 2068kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	69.8% 91g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	1.88% 1.36g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 14.5g	% 11.3g	g per day for Men 19-50 years
Fiber	36% 13.6g	103% 39g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	7.94% 31.8μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.06% 6.35mg	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	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	31.8% 2.54mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	37% 259mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	269% 4037mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 24.7 times more Vitamin B1, 3.6 times more Vitamin B2, 13.2 times more Vitamin B3, 19.2 times more Vitamin B6 and 32.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 1 pound for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Sunflower Seeds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 98.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 20.7 times more Copper, 9.4 times more Iron, 21.7 times more Magnesium, 6.5 times more Manganese, 11.6 times more Phosphorus, 7.5 times more Potassium and 11.4 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.3 times more Saturated Fat, 3.8 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 1.8 times more Omega 3, 17.4 times more Omega 6, 2.9 times more Fiber and 8.3 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.