Comparing Nutrients in 14 ounces Crackers, saltines (includes oyster, soda, soup) VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57.2% 1659kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.56g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	70% 91g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	17% 12.3g	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	1.04% 0.75g	0% 0g	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	% 0.48g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	29.2% 11g	111% 42g	38g per day for Men 19-50 years
Protein	67% 37.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.93mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	242% 3.14mg	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	133% 532μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.4% 4.56mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	796% 7.16mg	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	276% 22mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	359% 8.26mg	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	58% 405mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	249% 3735mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines (includes oyster, soda, soup) vs Oil Roasted Sunflower Seeds:

• Crackers, saltines (includes oyster, soda, soup) have 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and 8.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.9 times more Vitamin B5, 9.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 31.6 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines (includes oyster, soda, soup) vs Oil Roasted Sunflower Seeds:

• Crackers, saltines (includes oyster, soda, soup) have 1.3 times more Iron and 313.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Calcium, 13 times more Copper, 5.5 times more Magnesium, 3 times more Manganese, 11.2 times more Phosphorus, 3.2 times more Potassium, 7.6 times more Selenium and 7.6 times more Zinc than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines (includes oyster, soda, soup) have 6.8 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 5.9 times more Fat, 4.3 times more Saturated Fat, 8 times more Omega 6, 2.4 times more Sugars, 3.8 times more Fiber and 2.1 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.