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Comparing Nutrients in 1 pound Crackers, saltines, fat-free, low-sodiumVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Sunflower Seeds
13%
74%
13%
1 lb ▼

Macro Nutrients

61.5%1783kcal
Energy
91%2649kcal
1783 kcalvs2649 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.5%7.26g
Fat
241%233g
7.26 gvs233 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.46%1.1g
Saturated Fat
63%20.2g
1.1 gvs20.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.8%0.17g
Omega 3
17%0.27g
0.17 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.3%2.93g
Omega 6
615%105g
2.93 gvs105 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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287%373g
Carbohydrate
69.8%91g
373 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.38%1.72g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.72 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%11.3g
NA gvs11.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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32.2%12.2g
Fiber
103%39g
12.2 gvs39 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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85%47.6g
Protein
168%94g
47.6 gvs94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.5%13.6μg
RAE, retinol activity equivalents
0 μgvs13.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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196%2.35mg
Vitamin B1
559%6.7mg
Thiamine
2.35 mgvs6.7 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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206%2.68mg
Vitamin B2
124%1.6mg
Riboflavin
2.68 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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162%26mg
Vitamin B3
236%38mg
Niacin, nicotinic acid, niacinamide
26 mgvs38 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35.4%1.77mg
Vitamin B5
103%5.13mg
Pantothenic acid
1.77 mgvs5.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.7%0.39mg
Vitamin B6
469%6.1mg
Pyridoxine
0.39 mgvs6.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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141%562μg
Vitamin B9
257%1030μg
Folates and Folic Acid
562 μgvs1030 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
7.06%6.35mg
Ascorbic acid
0 mgvs6.35 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.63%0.54mg
Vitamin E
1064%160mg
Tocopherols and Tocotrienols
0.54 mgvs160 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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18.5%22.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
22.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.98%100mg
Calcium
35.4%354mg
100 mgvs354 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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73%0.66mg
Copper
907%8.16mg
0.66 mgvs8.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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438%35mg
Iron
298%24mg
35 mgvs24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%118mg
Magnesium
351%1474mg
118 mgvs1474 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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126%2.9mg
Manganese
385%8.85mg
2.9 mgvs8.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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73.2%513mg
Phosphorus
428%2994mg
513 mgvs2994 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.3%522mg
Potassium
86%2926mg
522 mgvs2926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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176%97μg
Selenium
437%240μg
97 μgvs240 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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257%3851mg
Sodium
2.72%41mg
3851 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.8%4.26mg
Zinc
206%22.7mg
4.26 mgvs22.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.42%15.4g
Water
0.58%21.5g
15.4 gvs21.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Crackers, saltines, fat-free, low-sodium vs Sunflower Seeds:
Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Sunflower Seeds:
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: