Comparing Nutrients in 500 calories Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Sunflower Seed Flour

Weight per 500 calories

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 112g
• Sunflower Seed Flour: 153g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.4 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 500 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	NA	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	42.3% 55g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	NA	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	% 1.12g	NA	g per day for Men 19-50 years
Fiber	47.8% 18g	21% 7.98g	38g per day for Men 19-50 years
Protein	24% 13.5g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.04mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	89% 1.15mg	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	85% 340μg	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	2.2% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	25% 250mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	80.2% 0.72mg	292% 2.63mg	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	44.4% 3.55mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	132% 3.03mg	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	67.6% 473mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.31% 11.5g	3700g per day for Men 19-50 years

Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Sunflower Seed Flour:

• 500 kcal of Partially Defatted Sunflower Seed Flour contain 20.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 500 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Sunflower Seed Flour:

• 500 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.4 times more Calcium, 5.2 times more Potassium and 143 times more Sodium than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 3.6 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 2.2 times more Phosphorus, 4 times more Selenium and 2.3 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Sunflower Seed Flour contain similar levels of Manganese per 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 7.1 times more Fat, 1.3 times more Carbohydrate and 2.3 times more Fiber than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 5.5 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.