Comparing Nutrients in 100 grams Crackers, flavored, fish-shaped VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, flavored, fish-shaped	Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 463kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	3.6% 2.62g	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	0.12% 0.09g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	8.16% 3.1g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	18% 10g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.8% 0.81mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	103% 1.35mg	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	38.3% 153μg	56.8% 227μg	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	1.56% 1.4mg	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	24.5% 3.68mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.3% 83mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	200% 1.8mg	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	57.3% 4.6mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	84.8% 1.95mg	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	24% 167mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, flavored, fish-shaped vs Sunflower Seeds:

• Crackers, flavored, fish-shaped have 1.4 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 15.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 9.6 times more Vitamin E than Crackers, flavored, fish-shaped.

Comparing minerals per 100 grams for Crackers, flavored, fish-shaped vs Sunflower Seeds:

• Crackers, flavored, fish-shaped have 107.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.4 times more Copper, 13 times more Magnesium, 3.5 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium, 13.3 times more Selenium and 4.6 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, flavored, fish-shaped have 7 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.9 times more Fat, 2.2 times more Saturated Fat, 6.6 times more Omega 6, 2.2 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.