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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61.5% 1783kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	100% 32g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	80% 104g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	19.5% 14g	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	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	127% 48g	38g per day for Men 19-50 years
Protein	85% 47.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.98% 100mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	909% 8.2mg	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	438% 35mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.19% 7g	3700g per day for Men 19-50 years

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

• Crackers, saltines, fat-free, low-sodium have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.8 times more Vitamin B5, 9.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 302.8 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 1.8 times more Iron and 283 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 12.4 times more Copper, 4.9 times more Magnesium, 3.3 times more Manganese, 10.1 times more Phosphorus, 4.2 times more Potassium, 3.7 times more Selenium and 5.5 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, fat-free, low-sodium have 3.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 32.1 times more Fat, 29 times more Saturated Fat, 2.1 times more Omega 3, 52.9 times more Omega 6, 8.2 times more Sugars, 3.9 times more Fiber and 1.9 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.