Comparing Nutrients in 7 ounces Crackers, snack, Goya Crackers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, snack, Goya Crackers	Sunflower Seeds	Recommended Dietary Allowance
Energy	29.6% 859kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	39.2% 12.5g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	7.17% 5.2g	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	1.3% 0.93g	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	% 0g	% 4.96g	g per day for Men 19-50 years
Fiber	20% 7.54g	45% 17g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	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

	Crackers, snack, Goya Crackers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	397% 3.57mg	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	140% 11.2mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	168% 3.87mg	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	41% 288mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, snack, Goya Crackers vs Sunflower Seeds:

Both Crackers, snack, Goya Crackers and Dried Sunflower Seed Kernels have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Crackers, snack, Goya Crackers vs Sunflower Seeds:

• Crackers, snack, Goya Crackers have 73.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 11.6 times more Copper, 8.3 times more Magnesium, 3.1 times more Manganese, 4.6 times more Phosphorus, 5.2 times more Potassium and 4.3 times more Zinc than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Dried Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, snack, Goya Crackers have 1.4 times more Saturated Fat and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.9 times more Fat, 1.6 times more Omega 3, 15.4 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Dried Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Crackers, snack, Goya Crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.