Comparing Nutrients in 7 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	40.5% 1175kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	113% 147g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	3.53% 2.56g	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	0.52% 0.38g	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	% 1.47g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0g	g per day for Men 19-50 years
Fiber	55.4% 21g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	71% 40g	33.5% 18.8g	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	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	13% 0.17mg	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	116% 464μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	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	481% 72mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	42% 50.4μg	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	17.3% 173mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	30.6% 0.28mg	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	106% 8.5mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	59% 1.36mg	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	323% 2260mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.27% 10g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 12.9 times more Vitamin B5, 9.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 31.6 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While 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.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels 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 Crackers, saltines (includes oyster, soda, soup) contain 1.3 times more Iron and 313.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels 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 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.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.