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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	136% 3930kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	163% 52g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	633% 823g	185% 241g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	71% 27g	292% 111g	38g per day for Men 19-50 years
Protein	188% 105g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	432% 5.18mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.32% 12g	3700g per day for Men 19-50 years

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

• Crackers, saltines, fat-free, low-sodium have 4.9 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.1 times more Vitamin B5, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 217.5 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 2 times more Iron and 283 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 12.6 times more Copper, 5 times more Magnesium, 3.3 times more Manganese, 10.2 times more Phosphorus, 7.4 times more Potassium, 3.7 times more Selenium and 5.6 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, fat-free, low-sodium have 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 31.1 times more Fat, 21.4 times more Saturated Fat, 1.8 times more Omega 3, 50.7 times more Omega 6, 7.2 times more Sugars, 4.1 times more Fiber and 1.8 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.