Comparing Nutrients in 1 pound Sunflower Seeds VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	91% 2649kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	224% 292g	130g per day for Men 19-50 years
Sugars	16.4% 12g	6.26% 4.54g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 4.54g	g per day for Men 19-50 years
Fiber	103% 39g	193% 73.5g	38g per day for Men 19-50 years
Protein	168% 94g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	NA	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	257% 1030μg	NA	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	7.06% 6.35mg	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	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	35.4% 354mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	325% 2.92mg	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	298% 24mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	497% 11.4mg	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	428% 2994mg	273% 1914mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Dried Sunflower Seed Kernels have 7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 1 pound for Sunflower Seeds vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Dried Sunflower Seed Kernels have 2.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.7 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.9 times more Calcium, 1.3 times more Manganese and 65.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 3.3 times more Fat, 2.6 times more Sugars and 1.7 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 3.2 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Glucose and Sucrose in 1 lb.