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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	201% 5820kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	92% 29.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	550% 715g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	79% 30g	38g per day for Men 19-50 years
Protein	345% 193g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	355% 4.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	29.2% 0.38mg	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	593% 2370μg	310% 1240μg	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	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	70% 700mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	221% 2mg	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	475% 38mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	302% 6.95mg	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	1650% 11550mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	511% 7660mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 1.3 times more Vitamin B3, 15.4 times more Vitamin B5, 21.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 5.3 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 9.2 times more Copper, 4.8 times more Magnesium, 3 times more Manganese, 11 times more Phosphorus, 6.6 times more Potassium and 6.9 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 1.7 times more Calcium, 1.4 times more Iron and 255.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.3 times more Energy, 4.2 times more Fat, 1.8 times more Saturated Fat, 20.6 times more Omega 6, 3.7 times more Fiber and 2.1 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Omega 3 per one kilogram.