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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	91% 2649kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	258% 336g	130g per day for Men 19-50 years
Sugars	16.4% 12g	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	168% 94g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	30% 0.39mg	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	257% 1030μg	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	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	1064% 160mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	35.4% 354mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	70% 0.63mg	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	298% 24mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	135% 3.1mg	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	428% 2994mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.62% 23g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 15.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 30.6 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, 12.9 times more Copper, 14.1 times more Magnesium, 2.8 times more Manganese, 6.5 times more Phosphorus, 4.2 times more Potassium, 5.1 times more Selenium and 7.2 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 104.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 6 times more Fat, 2.7 times more Saturated Fat, 5.4 times more Omega 6, 2 times more Sugars, 3.1 times more Fiber and 2.2 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 9.2 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.