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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Sunflower Seeds	Recommended Dietary Allowance
Energy	59.4% 1723kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	48.3% 47g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	36.4% 11.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	31.3% 12g	90% 34g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	411% 5.34mg	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	123% 492μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	931% 140mg	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

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.2% 472mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	794% 7.14mg	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	268% 21.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	336% 7.74mg	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	59.5% 417mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	203% 3040mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 35.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.5 times more Calcium and 85.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9 times more Copper, 12 times more Magnesium, 2.8 times more Manganese, 6.3 times more Phosphorus, 5 times more Potassium and 6.5 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Omega 3 and 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 4.4 times more Fat, 1.5 times more Saturated Fat, 14.5 times more Omega 6, 2.9 times more Fiber and 2.3 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.