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

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.7% 456kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	6.47% 2.07g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	NA	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	19.5% 11g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	62% 0.81mg	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	59.5% 238μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.6% 246mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	204% 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	85% 6.8mg	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% 1158mg	700mg per day for Men 19-50 years
Potassium	9.97% 339mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	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	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 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.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 100 grams.

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

• 100 grams of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 4.3 times more Calcium and 123.3 times more Sodium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Copper, 2.5 times more Iron, 3.3 times more Phosphorus, 1.4 times more Potassium 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 Toasted Sunflower Seeds contain similar levels of Magnesium and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 11.7 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 3.6 times more Fat, 2.9 times more Saturated Fat, 7.4 times more Omega 6, 1.5 times more Fiber and 1.6 times more Protein than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.