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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	20% 582kcal	14.4% 418kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	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	18.5% 24g	57% 74g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	17% 9.46g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	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	1.56% 1.4mg	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	174% 26mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	7% 70mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	47.5% 3.8mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	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	48% 5.3mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.14% 5.05g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 13.1 times more Vitamin B5, 9.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 22.7 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 6.6 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin B12 and 9.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B3 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Calcium, 13.2 times more Copper, 5.6 times more Magnesium, 3.1 times more Manganese, 11.3 times more Phosphorus, 5.6 times more Potassium, 7.7 times more Selenium and 7.7 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.5 times more Iron and 313.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 5.8 times more Fat, 3.2 times more Saturated Fat, 7.7 times more Omega 6, 2.1 times more Sugars, 4 times more Fiber and 2 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 8 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.