Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	29% 839kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	7.32% 2.34g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	80.7% 105g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	2.52% 1.83g	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	0% 0g	0.37% 0.27g	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	% 1.05g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	9.38% 0.12mg	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	83% 332μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	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	343% 51.5mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	22% 0.2mg	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	76% 6.07mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	42.3% 0.97mg	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	231% 1615mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Crackers, saltines (includes oyster, soda, soup) per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Crackers, saltines (includes oyster, soda, soup):

• 5 ounces of Oil Roasted Sunflower Seeds have 12.9 times more Vitamin B5, 9.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 31.6 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and 8.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Crackers, saltines (includes oyster, soda, soup):

• 5 ounces of Oil Roasted Sunflower Seeds have 4.6 times more Calcium, 13 times more Copper, 5.5 times more Magnesium, 3 times more Manganese, 11.2 times more Phosphorus, 3.2 times more Potassium, 7.6 times more Selenium and 7.6 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 1.3 times more Iron and 313.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Energy, 5.9 times more Fat, 4.3 times more Saturated Fat, 8 times more Omega 6, 2.4 times more Sugars, 3.8 times more Fiber and 2.1 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 6.8 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.