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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	145% 4210kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	163% 52g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	185% 241g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	3.17% 2.3g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	292% 111g	38g per day for Men 19-50 years
Protein	170% 95g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	509% 6.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	350% 1400μg	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	74.7% 11mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	119% 1190mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	641% 51.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	364% 8.4mg	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	159% 1110mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	0.32% 12g	3700g per day for Men 19-50 years

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B12 and 5.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 14.8 times more Vitamin B5, 13.4 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 23.3 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (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, low salt (includes oyster, soda, soup) vs Roasted Sunflower Seeds:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.7 times more Calcium, 1.4 times more Iron and 66 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Copper, 5.2 times more Magnesium, 2.5 times more Manganese, 10.4 times more Phosphorus, 12.4 times more Selenium and 6.5 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 6.3 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, 5.6 times more Fat, 2.6 times more Saturated Fat, 9 times more Omega 6, 3.8 times more Fiber and 2 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 kg.
• Both Crackers, saltines, low salt (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.