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

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, flavored, fish-shaped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 463kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	193% 32.8g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	3.77% 2.73g	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	NA	g per day for Men 19-50 years
Fiber	8.16% 3.1g	29.2% 11g	38g per day for Men 19-50 years
Protein	18% 10g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	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	67.8% 0.81mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.3% 83mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	203% 1.83mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	92% 2.1mg	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	165% 1155mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Crackers, flavored, fish-shaped have 7.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 10.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B5, 9.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 7.1 times more Vitamin E than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 g.

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

• Crackers, flavored, fish-shaped have 1.2 times more Iron and 323.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.7 times more Copper, 5.2 times more Magnesium, 3.7 times more Manganese, 6.9 times more Phosphorus, 3.8 times more Potassium, 19.8 times more Selenium and 4.9 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, flavored, fish-shaped have 6.1 times more Omega 3 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, 2.8 times more Fat, 2.5 times more Saturated Fat, 9.4 times more Omega 6, 2.3 times more Sugars, 3.6 times more Fiber and 1.9 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.