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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Sunflower Seeds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	80% 2318kcal	57.6% 1671kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	25% 7.94g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	84.6% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	227% 295g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	12% 8.8g	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	1.26% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	147% 82.5g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	202% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	18.3% 0.24mg	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	225% 901μg	139% 556μg	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	6.17% 5.56mg	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	931% 140mg	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	31% 310mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	68.8% 0.62mg	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	260% 21mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	145% 3.33mg	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	374% 2619mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	84.5% 2874mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	52.4% 786mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Crackers, saltines, low salt (includes oyster, soda, soup) per 14 oz

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

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

• 14 ounces of Sunflower Seeds have 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 22.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 31.4 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Sunflower Seeds have 11.5 times more Copper, 13 times more Magnesium, 2.3 times more Manganese, 5.9 times more Phosphorus, 8.3 times more Selenium and 6.1 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.5 times more Calcium and 22 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 1.4 times more Energy, 5.8 times more Fat, 2.2 times more Saturated Fat, 6.4 times more Omega 6, 3 times more Fiber and 2.2 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 7.3 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Sugars per 14 ounces.