Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Crackers, flavored, fish-shaped	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	22.6% 656kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	39% 50.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	82% 1.07mg	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	54.2% 217μg	78.7% 315μg	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	2.05% 1.84mg	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	34.8% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	11.8% 118mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	270% 2.43mg	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	81% 6.5mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	122% 2.8mg	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	34% 237mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, flavored, fish-shaped versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, flavored, fish-shaped vs Sunflower Seed Flour:

• 5 ounces of Crackers, flavored, fish-shaped have 1.9 times more Vitamin B2 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 3.9 times more Vitamin B1, 10 times more Vitamin B5, 8.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Sunflower Seed Flour provide similar amounts of Vitamin B3 per five ounces.

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs Sunflower Seed Flour:

• 5 ounces of Crackers, flavored, fish-shaped have 3.3 times more Potassium and 323.3 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Calcium, 12.8 times more Copper, 1.4 times more Iron, 13.8 times more Magnesium, 3.5 times more Manganese, 4.1 times more Phosphorus, 14.6 times more Selenium and 4.5 times more Zinc than Crackers, flavored, fish-shaped.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, flavored, fish-shaped have 1.4 times more Energy, 11 times more Fat, 14.9 times more Saturated Fat, 210.5 times more Omega 3, 4 times more Omega 6 and 1.8 times more Carbohydrate than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.7 times more Fiber and 4.7 times more Protein than Crackers, flavored, fish-shaped.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3