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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.7% 456kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	18.5% 24g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	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	0.41% 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	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	5% 0.06mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	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	1.75% 7μg	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	NA	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	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	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.8% 28mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	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	7% 0.56mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	8.14% 57mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.067% 2.48g	0.032% 1.2g	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 Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 11.2 times more Vitamin B3, 11.5 times more Vitamin B6 and 33.9 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 Roasted Sunflower Seeds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 296.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Calcium, 21 times more Copper, 6.8 times more Iron, 8.6 times more Magnesium, 7.1 times more Manganese, 20.3 times more Phosphorus, 9.9 times more Potassium and 12 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 3.2 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.2 times more Fat, 2 times more Omega 3, 24.7 times more Omega 6, 3.7 times more Fiber and 7.7 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 and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 100 g.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.