Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	93% 2685kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	74.4% 72.2g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	134% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	234% 305g	130g per day for Men 19-50 years
Sugars	19.5% 14g	5% 3.63g	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	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	% 3.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 3.63g	g per day for Men 19-50 years
Fiber	127% 48g	89.5% 34g	38g per day for Men 19-50 years
Protein	162% 91g	88.4% 49.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	130% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	129% 1.68mg	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	265% 1061μg	39.7% 159μg	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	5.54% 5mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	39.5% 395mg	112% 1116mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	256% 2.3mg	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	243% 19.4mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	161% 676mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	477% 11mg	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	738% 5166mg	229% 1606mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	45.2% 1538mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	134% 74μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Vitamin B2, 8.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 6.7 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Oil Roasted Sunflower Seeds and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free provide similar amounts of Vitamin B3 per one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 1 pound of Oil Roasted Sunflower Seeds has 3.6 times more Copper, 1.6 times more Iron, 3.2 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium and 2.1 times more Zinc than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 1 lb of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contains 2.8 times more Calcium and 123.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain similar levels of Magnesium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 3.2 times more Fat, 3.4 times more Saturated Fat, 6.8 times more Omega 6, 3.9 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 1 lb of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contains 11.4 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.