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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68% 1969kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	41.6% 13.3g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	36% 13.6g	137% 52g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Toasted 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	214% 2.56mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	270% 1080μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	54% 540mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	924% 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	306% 24.5mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	417% 9.6mg	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	68% 476mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	232% 3475mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 15.5 times more Vitamin B5, 21.2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.1 times more Calcium and 255.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.2 times more Copper, 1.3 times more Iron, 4.8 times more Magnesium, 3 times more Manganese, 11 times more Phosphorus, 3.8 times more Potassium and 6.9 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.8 times more Fat, 2 times more Saturated Fat, 23.5 times more Omega 6, 3.8 times more Fiber and 1.9 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.