Comparing Nutrients in 5 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 632kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	NA	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	22% 28.3g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	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% 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	% 1.4g	% 3.54g	g per day for Men 19-50 years
Fiber	60.4% 23g	32% 12g	38g per day for Men 19-50 years
Protein	30.5% 17g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	25% 0.3mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	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	NA	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	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.6% 316mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	56% 4.5mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	85.5% 598mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	55.5% 832mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 5 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Sunflower Seeds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.9 times more Calcium, 1.3 times more Manganese and 65.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.7 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 5 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.2 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 2.6 times more Sugars and 1.7 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.