Comparing Nutrients in 5 ounces Crackers, gluten-free, multi-seeded and multigrain VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 642kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.7% 1.2g	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	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	28.5% 16g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	87.8% 1.14mg	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	12.4% 49.6μg	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.7% 337mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	86.5% 0.78mg	289% 2.6mg	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	50% 4mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	130% 3mg	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	75.7% 530mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	NA	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 8.4 times more Vitamin B5, 2.2 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Toasted Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 4.2 times more Calcium, 1.3 times more Magnesium and 146 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper, 2.4 times more Iron, 3.1 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, gluten-free, multi-seeded and multigrain have 11.7 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 3.6 times more Fat, 2.9 times more Saturated Fat, 7.4 times more Omega 6 and 1.5 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.