Comparing Nutrients in 1 kilogram Crackers, saltines (includes oyster, soda, soup) VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Sunflower Seeds	Recommended Dietary Allowance
Energy	144% 4180kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	154% 200g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	73.7% 28g	226% 86g	38g per day for Men 19-50 years
Protein	169% 95g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	585% 7mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	335% 1340μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	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	76.7% 11.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	696% 55.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	146% 1020mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	627% 9410mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines (includes oyster, soda, soup) vs Sunflower Seeds:

• Crackers, saltines (includes oyster, soda, soup) have 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 15.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 30.6 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines (includes oyster, soda, soup) vs Sunflower Seeds:

• Crackers, saltines (includes oyster, soda, soup) have 104.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Calcium, 12.9 times more Copper, 14.1 times more Magnesium, 2.8 times more Manganese, 6.5 times more Phosphorus, 4.2 times more Potassium, 5.1 times more Selenium and 7.2 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines (includes oyster, soda, soup) have 9.2 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 6 times more Fat, 2.7 times more Saturated Fat, 5.4 times more Omega 6, 2 times more Sugars, 3.1 times more Fiber and 2.2 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.