Comparing Nutrients in 100 grams Sunflower Seed Butter VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Sunflower Seed Butter	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	21.3% 617kcal	14.4% 418kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	57% 74g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	1.78% 1.3g	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	0.26% 0.19g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0g	g per day for Men 19-50 years
Fiber	15% 5.7g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	31% 17.3g	17% 9.46g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	6.6% 0.086mg	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	59.3% 237μg	33.5% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	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	153% 23mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	15.4% 0.14mg	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	51.5% 4.12mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	30% 0.69mg	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	95% 666mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.14% 5.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Crackers, saltines (includes oyster, soda, soup) per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Butter versus 100 g of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Butter vs Crackers, saltines (includes oyster, soda, soup):

• 100 grams of Sunflower Seed Butter have 2.2 times more Vitamin B5, 6.4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 19.9 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 13.2 times more Vitamin B1, 3 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• 100 grams of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Butter vs Crackers, saltines (includes oyster, soda, soup):

• 100 grams of Sunflower Seed Butter have 3.4 times more Calcium, 11.5 times more Copper, 13.5 times more Magnesium, 3 times more Manganese, 6.5 times more Phosphorus, 3.8 times more Potassium, 10.1 times more Selenium and 7.1 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 1.4 times more Iron and 313.7 times more Sodium than Sunflower Seed Butter no Salt.
• 100 grams of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 1.5 times more Energy, 6.4 times more Fat, 2.8 times more Saturated Fat, 2.3 times more Omega 6, 8.2 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 11.1 times more Omega 3 and 3.2 times more Carbohydrate than Sunflower Seed Butter no Salt.