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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29% 835kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	44% 14g	32g per day for Men 19-50 years
Omega 3	54.2% 0.87g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 148g	35% 45.4g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	8.5% 6.17g	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	0.63% 0.46g	0% 0g	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	% 0.46g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	15% 5.75g	55.4% 21g	38g per day for Men 19-50 years
Protein	33.7% 19g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Oil Roasted 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	101% 1.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	121% 1.57mg	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	69.5% 278μg	116% 464μg	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	2.43% 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	15% 2.22mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	398% 3.58mg	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	127% 10mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	179% 4.13mg	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	31.5% 220mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, more Vitamin B12 and 5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.6 times more Vitamin B5, 13.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 32.4 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.4 times more Calcium, 1.5 times more Potassium and 66 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.6 times more Copper, 5.1 times more Magnesium, 2.5 times more Manganese, 10.3 times more Phosphorus, 12.2 times more Selenium and 6.4 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 5.4 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 5.8 times more Fat, 3.5 times more Saturated Fat, 9.4 times more Omega 6, 1.4 times more Sugars, 3.7 times more Fiber and 2.1 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.