Comparing Nutrients in 7 ounces Crackers, saltines (includes oyster, soda, soup) VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.6% 830kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	7.47% 5.4g	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	0.52% 0.38g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	58% 22g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	123% 1.6mg	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	66.5% 266μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	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	15.2% 2.3mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	404% 3.63mg	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	138% 11mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	182% 4.2mg	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	29% 202mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, saltines (includes oyster, soda, soup) vs Roasted Sunflower Seeds:

• Crackers, saltines (includes oyster, soda, soup) have 6.6 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin B12 and 9.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.1 times more Vitamin B5, 9.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 22.7 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, saltines (includes oyster, soda, soup) vs Roasted Sunflower Seeds:

• Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Iron and 313.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Calcium, 13.2 times more Copper, 5.6 times more Magnesium, 3.1 times more Manganese, 11.3 times more Phosphorus, 5.6 times more Potassium, 7.7 times more Selenium and 7.7 times more Zinc than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 7 ounces:

• Crackers, saltines (includes oyster, soda, soup) have 8 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 5.8 times more Fat, 3.2 times more Saturated Fat, 7.7 times more Omega 6, 2.1 times more Sugars, 4 times more Fiber and 2 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.