Comparing Nutrients in 100 grams Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.4% 446kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	NA	14% 4.46g	32g per day for Men 19-50 years
Omega 3	NA	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	1.38% 1g	3.6% 2.62g	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	% 1g	% 2.5g	g per day for Men 19-50 years
Fiber	42.6% 16g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	21.5% 12g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	103% 1.35mg	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	NA	56.8% 227μg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.3% 223mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	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	39.6% 3.17mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	84.8% 1.95mg	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	60.3% 422mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 100 grams for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Sunflower Seeds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.9 times more Calcium, 1.3 times more Manganese and 65.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.7 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 100 grams:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.2 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 2.6 times more Sugars and 1.7 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.