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

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, snack, Goya Crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29.6% 859kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	39.2% 12.5g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	7.47% 5.4g	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	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	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	58% 22g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	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	NA	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.064% 2.4g	3700g per day for Men 19-50 years

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

Both Crackers, snack, Goya Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 7 oz

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

• Crackers, snack, Goya Crackers have 1.5 times more Iron and 221.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 11.8 times more Copper, 3.3 times more Magnesium, 3.4 times more Manganese, 8 times more Phosphorus, 6.9 times more Potassium and 4.5 times more Zinc than Crackers, snack, Goya Crackers.

Comparison of macro-nutrients per 7 ounces:

• Crackers, snack, Goya Crackers have 1.2 times more Saturated Fat and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.7 times more Fat, 1.8 times more Omega 3, 22 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 7 oz.
• Both Crackers, snack, Goya Crackers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.