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Comparing Nutrients in 100 grams Crackers, gluten-free, multi-seeded and multigrainVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, gluten-free, multi-seeded and multigrain
10%
31%
59%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

15.6%453kcal
Energy
20%584kcal
453 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.3%16g
Fat
53%51.5g
16 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.47%2.07g
Saturated Fat
14%4.46g
2.07 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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58%0.93g
Omega 3
3.75%0.06g
0.93 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29.6%5.04g
Omega 6
136%23g
5.04 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.3g
Carbohydrate
15.4%20g
66.3 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.2%0.86g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.86 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.86g
Sucrose
%2.5g
0.86 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10g
Fiber
22.6%8.6g
10 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11.3g
Protein
37%20.8g
11.3 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.3%0.21mg
Vitamin B1
123%1.48mg
Thiamine
0.21 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.3%0.17mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.17 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.2%4.83mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
4.83 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.8%0.84mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.84 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.5%0.37mg
Vitamin B6
103%1.35mg
Pyridoxine
0.37 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.75%35μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
35 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10%1.5mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
1.5 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.4%13.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
13.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

23.8%238mg
Calcium
7.8%78mg
238 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61%0.55mg
Copper
200%1.8mg
0.55 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.4%2.83mg
Iron
65.6%5.25mg
2.83 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39%164mg
Magnesium
77.4%325mg
164 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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107%2.45mg
Manganese
84.8%1.95mg
2.45 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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53.4%374mg
Phosphorus
94%660mg
374 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.2%381mg
Potassium
19%645mg
381 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.6%17.4μg
Selenium
96%53μg
17.4 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29%438mg
Sodium
0.6%9mg
438 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.64mg
Zinc
45.5%5mg
2.64 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.097%3.6g
Water
0.13%4.73g
3.6 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Crackers, gluten-free, multi-seeded and multigrain vs Sunflower Seeds:
Comparing minerals per 100 grams for Crackers, gluten-free, multi-seeded and multigrain vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: