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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	136% 3930kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	633% 823g	176% 229g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	71% 27g	279% 106g	38g per day for Men 19-50 years
Protein	188% 105g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Crackers, saltines, fat-free, low-sodium have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.8 times more Vitamin B5, 9.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 302.8 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 1.8 times more Iron and 283 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 12.4 times more Copper, 4.9 times more Magnesium, 3.3 times more Manganese, 10.1 times more Phosphorus, 4.2 times more Potassium, 3.7 times more Selenium and 5.5 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, fat-free, low-sodium have 3.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 32.1 times more Fat, 29 times more Saturated Fat, 2.1 times more Omega 3, 52.9 times more Omega 6, 8.2 times more Sugars, 3.9 times more Fiber and 1.9 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.