Comparing Nutrients in 5 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.3% 646kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	22% 28.3g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	0.59% 0.43g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	% 3.54g	g per day for Men 19-50 years
Fiber	11% 4.25g	32% 12g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	7.1% 0.085mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	2.5% 9.92μg	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	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	9.92% 0.79mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	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	11.5% 80.8mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	84% 1262mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 24.7 times more Vitamin B1, 3.6 times more Vitamin B2, 13.2 times more Vitamin B3, 19.2 times more Vitamin B6 and 32.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 5 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Sunflower Seeds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 98.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 20.7 times more Copper, 9.4 times more Iron, 21.7 times more Magnesium, 6.5 times more Manganese, 11.6 times more Phosphorus, 7.5 times more Potassium and 11.4 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 5 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.3 times more Saturated Fat, 3.8 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 1.8 times more Omega 3, 17.4 times more Omega 6, 2.9 times more Fiber and 8.3 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.