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

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, flavored, fish-shaped	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.6% 656kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	22% 28.3g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	32% 12g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	147% 1.9mg	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	80.4% 322μg	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	34.8% 5.2mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.8% 118mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Crackers, flavored, fish-shaped have 1.4 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 15.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 9.6 times more Vitamin E than Crackers, flavored, fish-shaped.

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

• Crackers, flavored, fish-shaped have 107.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.4 times more Copper, 13 times more Magnesium, 3.5 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium, 13.3 times more Selenium and 4.6 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, flavored, fish-shaped have 7 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.9 times more Fat, 2.2 times more Saturated Fat, 6.6 times more Omega 6, 2.2 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.