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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Crackers, saltines, unsalted tops (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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	11.6% 0.15mg	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	123% 492μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, saltines, unsalted tops (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	87.8% 0.79mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	120% 2.76mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	203% 3040mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.44% 16.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Dried Sunflower Seed Kernels have 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).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.5 times more Calcium and 85.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 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).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.4 times more Omega 3 and 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.