Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Sunflower Seed Butter	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	84.4% 2449kcal	57.2% 1659kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	20.5% 6.56g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	226% 294g	130g per day for Men 19-50 years
Sugars	57.7% 42g	7.06% 5.1g	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	1.04% 0.75g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 0g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	122% 68.6g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	149% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	26.3% 0.34mg	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	235% 941μg	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	0% 0mg	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	606% 91mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	25.4% 254mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	61.3% 0.55mg	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	204% 16.4mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	118% 2.72mg	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	378% 2643mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	249% 3735mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Crackers, saltines (includes oyster, soda, soup) per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Sunflower Seed Butter have 2.2 times more Vitamin B5, 6.4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 19.9 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines (includes oyster, soda, soup) contain 13.2 times more Vitamin B1, 3 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Crackers, saltines (includes oyster, soda, soup):

• 14 ounces of Sunflower Seed Butter have 3.4 times more Calcium, 11.5 times more Copper, 13.5 times more Magnesium, 3 times more Manganese, 6.5 times more Phosphorus, 3.8 times more Potassium, 10.1 times more Selenium and 7.1 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines (includes oyster, soda, soup) contain 1.4 times more Iron and 313.7 times more Sodium than Sunflower Seed Butter no Salt.
• 14 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.5 times more Energy, 6.4 times more Fat, 2.8 times more Saturated Fat, 2.3 times more Omega 6, 8.2 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines (includes oyster, soda, soup) contain 11.1 times more Omega 3 and 3.2 times more Carbohydrate than Sunflower Seed Butter no Salt.