Comparing Nutrients in 100 grams Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.7% 456kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	15.4% 20g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	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	0.41% 0.3g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	% 2.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	5% 0.06mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	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	1.75% 7μg	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	NA	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.8% 28mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	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	7% 0.56mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	8.14% 57mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.067% 2.48g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 24.7 times more Vitamin B1, 3.6 times more Vitamin B2, 13.2 times more Vitamin B3, 19.2 times more Vitamin B6 and 32.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 100 grams for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Sunflower Seeds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 98.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 20.7 times more Copper, 9.4 times more Iron, 21.7 times more Magnesium, 6.5 times more Manganese, 11.6 times more Phosphorus, 7.5 times more Potassium and 11.4 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 100 grams:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.3 times more Saturated Fat, 3.8 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 1.8 times more Omega 3, 17.4 times more Omega 6, 2.9 times more Fiber and 8.3 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.