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Comparing Nutrients in 100 grams Crackers, saltines, fat-free, low-sodiumVSSunflower Seeds

Macros Ratio

ProteinsFatsCarbs

Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

Crackers, saltines, fat-free, low-sodiumvsSunflower Seeds
13.6%
Energy
20%
393 kcalvs584 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.65%
Fat
53%
1.6 gvs51.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
18.8%
Protein
37%
10.5 gvs20.8 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
63.3%
Carbohydrate
15.4%
82.3 gvs20 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.52%
Sugars
3.6%
0.38 gvs2.62 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
7.1%
Fiber
22.6%
2.7 gvs8.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.76%
Saturated Fat
14%
0.24 gvs4.46 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.38%
Omega 3
3.75%
0.038 gvs0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
3.8%
Omega 6
136%
0.65 gvs23 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.092%
Water
0.13%
3.4 gvs4.73 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Crackers, saltines, fat-free, low-sodiumvsSunflower Seeds
0%
Vitamin A
0.33%
0 μgvs3 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
43%
Thiamine
123%
0.52 mgvs1.48 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
45.4%
Vitamin B2
27.3%
0.59 mgvs0.36 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
35.7%
Vitamin B3
52%
5.7 mgvs8.34 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
6.54%
Vitamin B6
103%
0.085 mgvs1.35 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
1.56%
0 mgvs1.4 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.8%
Vitamin E
234%
0.12 mgvs35 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
4.1%
Vitamin K
0%
4.9 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
31%
Folate
56.8%
124 μgvs227 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Crackers, saltines, fat-free, low-sodiumvsSunflower Seeds
2.2%
Calcium
7.8%
22 mgvs78 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
16%
Copper
200%
0.15 mgvs1.8 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
97%
Iron
65.6%
7.7 mgvs5.25 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
6.2%
Magnesium
77.4%
26 mgvs325 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
27.7%
Manganese
84.8%
0.64 mgvs1.95 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
16%
Phosphorus
94%
113 mgvs660 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
3.4%
Potassium
19%
115 mgvs645 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
39%
Selenium
96%
21.4 μgvs53 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
56.6%
Sodium
0.6%
849 mgvs9 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
8.55%
Zinc
45.5%
0.94 mgvs5 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, saltines, fat-free, low-sodium vs Sunflower Seeds:
Crackers, saltines, fat-free, low-sodium have 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 2.9 times more Thiamine, 1.5 times more Vitamin B3, 15.8 times more Vitamin B6, 293.1 times more Vitamin E and 1.8 times more Folate than Crackers, saltines, fat-free, low-sodium.

Comparing minerals per 100 grams for Crackers, saltines, fat-free, low-sodium vs Sunflower Seeds:
Crackers, saltines, fat-free, low-sodium have 1.5 times more Iron and 94.3 times more Sodium than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 12.4 times more Copper, 12.5 times more Magnesium, 3.1 times more Manganese, 5.8 times more Phosphorus, 5.6 times more Potassium, 2.5 times more Selenium and 5.3 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 100 grams:
Crackers, saltines, fat-free, low-sodium have 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 32.2 times more Fat, 2 times more Protein, 6.9 times more Sugars, 3.2 times more Fiber, 18.3 times more Saturated Fat, 1.6 times more Omega 3 and 35.6 times more Omega 6 than Crackers, saltines, fat-free, low-sodium.




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