Comparing Nutrients in 1 pound Crackers, saltines, fat-free, low-sodium VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61.5% 1783kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	84% 109g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	17% 12.4g	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	32.2% 12.2g	132% 50.3g	38g per day for Men 19-50 years
Protein	85% 47.6g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	196% 2.35mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	281% 3.65mg	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	141% 562μg	269% 1075μg	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	0% 0mg	7.06% 6.35mg	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	3.63% 0.54mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.98% 100mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	922% 8.3mg	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	438% 35mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	416% 9.57mg	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	73.2% 513mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, fat-free, low-sodium vs Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 4.9 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.1 times more Vitamin B5, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 217.5 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 2 times more Iron and 283 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 12.6 times more Copper, 5 times more Magnesium, 3.3 times more Manganese, 10.2 times more Phosphorus, 7.4 times more Potassium, 3.7 times more Selenium and 5.6 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, fat-free, low-sodium have 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 31.1 times more Fat, 21.4 times more Saturated Fat, 1.8 times more Omega 3, 50.7 times more Omega 6, 7.2 times more Sugars, 4.1 times more Fiber and 1.8 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.