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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	28.5% 828kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	NA	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	70% 91g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.96% 1.4g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 1.4g	g per day for Men 19-50 years
Fiber	32% 12g	60.4% 23g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	47.8% 7.64mg	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	NA	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	NA	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	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	11% 111mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	101% 0.91mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	155% 3.57mg	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	85.5% 598mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	55.5% 832mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.16% 6.1g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 Sunflower Seeds vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Dried Sunflower Seed Kernels have 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.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.9 times more Calcium, 1.3 times more Manganese and 65.2 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, 2.6 times more Sugars and 1.7 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 3.2 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Glucose and Sucrose in 5 oz.