Comparing Nutrients in 100 grams Sunflower Seeds VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Sunflower Seeds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	20% 584kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	20.5% 3.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.63% 1.18g	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	NA	0.12% 0.09g	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	37% 20.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	67.8% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	6.54% 0.085mg	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	56.8% 227μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	234% 35mg	24.5% 3.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	7.8% 78mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	15% 0.13mg	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	65.6% 5.25mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	24.6% 0.57mg	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	94% 660mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.092% 3.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Crackers, flavored, fish-shaped:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 15.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 9.6 times more Vitamin E than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 1.4 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 100 grams for Sunflower Seeds vs Crackers, flavored, fish-shaped:

• Dried Sunflower Seed Kernels have 13.4 times more Copper, 13 times more Magnesium, 3.5 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium, 13.3 times more Selenium and 4.6 times more Zinc than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 107.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, flavored, fish-shaped have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.9 times more Fat, 2.2 times more Saturated Fat, 6.6 times more Omega 6, 2.2 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 7 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 100 g.