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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	28.5% 828kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	84% 109g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	7.63% 5.53g	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	NA	0.59% 0.43g	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 4.54g	g per day for Men 19-50 years
Fiber	32% 12g	11% 4.25g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	7.63% 0.099mg	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	80.4% 322μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	11% 111mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	13.7% 0.12mg	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	93% 7.44mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	18.4% 0.42mg	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	134% 936mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	84% 1262mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.095% 3.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 Sunflower Seeds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Dried Sunflower Seed Kernels have 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.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 98.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

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