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

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 632kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	NA	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	25% 32.4g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 3.36g	g per day for Men 19-50 years
Fiber	60.4% 23g	39.5% 15g	38g per day for Men 19-50 years
Protein	30.5% 17g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.6% 316mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	55.5% 832mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.059% 2.2g	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 Oil Roasted Sunflower Seeds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B2 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 Oil Roasted Sunflower Seeds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.6 times more Calcium, 1.6 times more Magnesium, 1.2 times more Manganese and 195.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Copper, 1.4 times more Iron, 2.7 times more Phosphorus, 4 times more Selenium and 1.8 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.8 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 3.1 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.