Comparing Nutrients in 300 calories Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Roasted Sunflower Seeds

Weight per 300 calories

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 67.3g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Mary's Gone Crackers, Original Crackers, Organic Gluten Free, which is very high in comparison to other foods. Mary's Gone Crackers, Original Crackers, Organic Gluten Free having very high energy density.

Which food has more nutrients per 300 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.2g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	1.94% 1.4g	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	% 0.67g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	15% 5.72g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.8% 0.14mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32% 0.41mg	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	NA	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	105% 0.94mg	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	26.7% 2.13mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	47.3% 1.1mg	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	40.6% 284mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Roasted Sunflower Seeds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Roasted Sunflower Seeds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4.2 times more Calcium, 2 times more Magnesium, 1.6 times more Manganese and 255.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 2.1 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 1.4 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.5 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.