Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	40.5% 1175kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	399% 68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	98% 128g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.74% 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	0% 0g	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	% 1.47g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 2g	g per day for Men 19-50 years
Fiber	55.4% 21g	84.6% 32g	38g per day for Men 19-50 years
Protein	71% 40g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	17.3% 173mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	142% 1.28mg	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	106% 8.5mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	217% 5mg	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	323% 2260mg	120% 837mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	77.7% 1165mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	53.2% 5.85mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.8 times more Copper, 1.4 times more Iron, 2.7 times more Phosphorus, 4 times more Selenium and 1.8 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.6 times more Calcium, 1.6 times more Magnesium and 195.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 3.3 times more Fat, 3.1 times more Sugars and 1.7 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.8 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.