Comparing Nutrients in 100 grams Crackers, saltines, fat-free, low-sodium VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.6% 393kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	18.5% 24g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	3.77% 2.73g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	43% 0.52mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	62% 0.8mg	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	31% 124μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	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	0.8% 0.12mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	203% 1.83mg	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	97% 7.7mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	92% 2.1mg	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	16% 113mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, saltines, fat-free, low-sodium vs Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 4.9 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.1 times more Vitamin B5, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 217.5 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 g.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, saltines, fat-free, low-sodium vs Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 2 times more Iron and 283 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 12.6 times more Copper, 5 times more Magnesium, 3.3 times more Manganese, 10.2 times more Phosphorus, 7.4 times more Potassium, 3.7 times more Selenium and 5.6 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 100 grams:

• Crackers, saltines, fat-free, low-sodium have 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 31.1 times more Fat, 21.4 times more Saturated Fat, 1.8 times more Omega 3, 50.7 times more Omega 6, 7.2 times more Sugars, 4.1 times more Fiber and 1.8 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.