Comparing Nutrients in 100 grams Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Oil 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%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.7% 456kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	17.6% 23g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	% 3.2g	% 2.37g	g per day for Men 19-50 years
Fiber	7.9% 3g	28% 10.6g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	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	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.8% 28mg	8.7% 87mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.067% 2.48g	0.042% 1.54g	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 Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 5.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6.6 times more Vitamin B3, 11.3 times more Vitamin B6 and 33.4 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 Oil Roasted Sunflower Seeds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 296.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 20.7 times more Copper, 7.6 times more Iron, 8.5 times more Magnesium, 7 times more Manganese, 20 times more Phosphorus, 5.6 times more Potassium and 11.8 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 3.4 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 2.4 times more Omega 3, 25.8 times more Omega 6, 3.5 times more Fiber and 8 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 Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.