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Comparing Nutrients in 100 grams Crackers, rye, wafers, seasonedVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, seasoned
9%
20%
71%
Toasted Sunflower Seeds
10%
77%
13%
100 g ▼

Macro Nutrients

13%381kcal
Energy
21.3%619kcal
381 kcalvs619 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.5%9.2g
Fat
58.6%56.8g
9.2 gvs56.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.02%1.3g
Saturated Fat
18.6%5.95g
1.3 gvs5.95 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g
Omega 3
4.94%0.079g
0.32 gvs0.079 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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19.3%3.3g
Omega 6
220%37.4g
3.3 gvs37.4 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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56.8%73.8g
Carbohydrate
16%20.6g
73.8 gvs20.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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

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

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

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55%21g
Fiber
30.3%11.5g
21 gvs11.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16%9g
Protein
30.7%17.2g
9 gvs17.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.3%0.32mg
Vitamin B1
27%0.33mg
Thiamine
0.32 mgvs0.33 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg
Vitamin B2
22%0.29mg
Riboflavin
0.22 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.5%2.47mg
Vitamin B3
26.2%4.2mg
Niacin, nicotinic acid, niacinamide
2.47 mgvs4.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg
Vitamin B5
141%7.06mg
Pantothenic acid
0.56 mgvs7.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.6%0.19mg
Vitamin B6
62%0.81mg
Pyridoxine
0.19 mgvs0.81 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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13%52μg
Vitamin B9
59.5%238μg
Folates and Folic Acid
52 μgvs238 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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0.11%0.1mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0.1 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.4%44mg
Calcium
5.7%57mg
44 mgvs57 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55%0.5mg
Copper
204%1.83mg
0.5 mgvs1.83 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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38%3.04mg
Iron
85%6.8mg
3.04 mgvs6.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.2%106mg
Magnesium
30.7%129mg
106 mgvs129 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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103%2.37mg
Manganese
92%2.1mg
2.37 mgvs2.1 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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44%307mg
Phosphorus
165%1158mg
307 mgvs1158 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.4%454mg
Potassium
14.4%491mg
454 mgvs491 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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59%32.5μg
Selenium
NA
32.5 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59%887mg
Sodium
0.2%3mg
887 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.55mg
Zinc
48%5.3mg
2.55 mgvs5.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%4g
Water
0.027%1g
4 gvs1 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, rye, wafers, seasoned vs Toasted Sunflower Seeds:
Comparing minerals per 100 grams for Crackers, rye, wafers, seasoned vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: