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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Sunflower Seeds	Recommended Dietary Allowance
Energy	66% 1910kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	124% 2g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	69.8% 91g	130g per day for Men 19-50 years
Sugars	14% 10g	16.4% 12g	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	1.44% 1.04g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	34.6% 13g	103% 39g	38g per day for Men 19-50 years
Protein	77% 43g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	469% 6.1mg	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	159% 635μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	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	34% 5.1mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	54% 540mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	907% 8.16mg	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	291% 23.3mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	385% 8.85mg	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	72% 503mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 22.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 31.4 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, low salt (includes oyster, soda, soup) vs Sunflower Seeds:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.5 times more Calcium and 22 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.5 times more Copper, 13 times more Magnesium, 2.3 times more Manganese, 5.9 times more Phosphorus, 8.3 times more Selenium and 6.1 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Dried Sunflower Seed Kernels have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 7.3 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 5.8 times more Fat, 2.2 times more Saturated Fat, 6.4 times more Omega 6, 3 times more Fiber and 2.2 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.