Comparing Nutrients in 1 kilogram Crackers, saltines, fat-free, low-sodium VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Sunflower Seeds	Recommended Dietary Allowance
Energy	136% 3930kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	633% 823g	154% 200g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	71% 27g	226% 86g	38g per day for Men 19-50 years
Protein	188% 105g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	432% 5.18mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	1035% 13.5mg	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	310% 1240μg	568% 2270μg	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	15.6% 14mg	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	8% 1.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	2000% 18mg	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	965% 77.2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	848% 19.5mg	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	161% 1130mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines, fat-free, low-sodium vs Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 15.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 293.1 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines, fat-free, low-sodium vs Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 1.5 times more Iron and 94.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 12.4 times more Copper, 12.5 times more Magnesium, 3.1 times more Manganese, 5.8 times more Phosphorus, 5.6 times more Potassium, 2.5 times more Selenium and 5.3 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, fat-free, low-sodium have 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 32.2 times more Fat, 18.3 times more Saturated Fat, 1.6 times more Omega 3, 35.6 times more Omega 6, 6.9 times more Sugars, 3.2 times more Fiber and 2 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.