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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	144% 4180kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	176% 229g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	279% 106g	38g per day for Men 19-50 years
Protein	169% 95g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	335% 1340μg	585% 2340μg	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	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	76.7% 11.5mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	696% 55.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	146% 1020mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Crackers, saltines (includes oyster, soda, soup) have 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and 8.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.9 times more Vitamin B5, 9.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 31.6 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Crackers, saltines (includes oyster, soda, soup) have 1.3 times more Iron and 313.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Calcium, 13 times more Copper, 5.5 times more Magnesium, 3 times more Manganese, 11.2 times more Phosphorus, 3.2 times more Potassium, 7.6 times more Selenium and 7.6 times more Zinc than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines (includes oyster, soda, soup) have 6.8 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 5.9 times more Fat, 4.3 times more Saturated Fat, 8 times more Omega 6, 2.4 times more Sugars, 3.8 times more Fiber and 2.1 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.