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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	144% 4180kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	163% 52g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	185% 241g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	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	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	292% 111g	38g per day for Men 19-50 years
Protein	169% 95g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	585% 7mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	335% 1340μg	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	696% 55.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	146% 1020mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	627% 9410mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	0.32% 12g	3700g per day for Men 19-50 years

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

• Crackers, saltines (includes oyster, soda, soup) have 6.6 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin B12 and 9.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.1 times more Vitamin B5, 9.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 22.7 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Iron and 313.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Calcium, 13.2 times more Copper, 5.6 times more Magnesium, 3.1 times more Manganese, 11.3 times more Phosphorus, 5.6 times more Potassium, 7.7 times more Selenium and 7.7 times more Zinc than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines (includes oyster, soda, soup) have 8 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 5.8 times more Fat, 3.2 times more Saturated Fat, 7.7 times more Omega 6, 2.1 times more Sugars, 4 times more Fiber and 2 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.