Comparing Nutrients in 100 grams Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.7% 456kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	6.47% 2.07g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67g	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	19.5% 11g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	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	NA	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	8.75% 35μg	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

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.6% 246mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	33.5% 2.68mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	35.5% 149mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	50.6% 354mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	9.97% 339mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 8.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.8 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparing minerals per 100 grams for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Roasted Sunflower Seeds:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 3.5 times more Calcium and 123.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Copper, 1.4 times more Iron, 3.3 times more Phosphorus, 2.5 times more Potassium, 4.9 times more Selenium and 2.1 times more Zinc than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 13.4 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.1 times more Fat, 2.5 times more Saturated Fat, 6.5 times more Omega 6, 3.4 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.