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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	28.4% 825kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	84% 109g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	% 4.54g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	49% 27.4g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	84% 1262mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.095% 3.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 11.2 times more Vitamin B3, 11.5 times more Vitamin B6 and 33.9 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 Roasted Sunflower Seeds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Calcium, 21 times more Copper, 6.8 times more Iron, 8.6 times more Magnesium, 7.1 times more Manganese, 20.3 times more Phosphorus, 9.9 times more Potassium and 12 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 296.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 3.2 times more Fat, 2 times more Omega 3, 24.7 times more Omega 6, 3.7 times more Fiber and 7.7 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 3.2 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Saturated Fat per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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.