Comparing Nutrients in 5 ounces Crackers, saltines, fat-free, low-sodium VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.2% 557kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	22.5% 29g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	10% 3.83g	43% 16.3g	38g per day for Men 19-50 years
Protein	26.6% 15g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	61% 0.73mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	87.8% 1.14mg	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	44% 176μg	84.3% 337μg	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	2.2% 2mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	289% 2.6mg	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	137% 11mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	130% 3mg	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	23% 160mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	NA	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, saltines, fat-free, low-sodium vs Toasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.1 times more Vitamin B5, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, saltines, fat-free, low-sodium vs Toasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 283 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 12.6 times more Copper, 5 times more Magnesium, 3.3 times more Manganese, 10.2 times more Phosphorus, 4.3 times more Potassium and 5.6 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, fat-free, low-sodium have 4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 35.5 times more Fat, 24.4 times more Saturated Fat, 2.1 times more Omega 3, 57.8 times more Omega 6, 4.3 times more Fiber and 1.6 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.