Comparing Nutrients in 1 kilogram Roasted Sunflower SeedsVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Crackers, saltines (includes oyster, soda, soup)

19%

72%

1 kg ▼

Macro Nutrients

Roasted Sunflower Seedsvs Crackers, saltines (includes oyster, soda, soup)

201%5820kcal

Energy

144%4180kcal

5820 kcalvs4180 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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513%498g

Fat

89%86.4g

498 gvs86.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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163%52g

Saturated Fat

51.7%16.5g

52 gvs16.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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43%0.69g

Omega 3

346%5.53g

0.69 gvs5.53 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1928%328g

Omega 6

251%42.7g

328 gvs42.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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185%241g

Carbohydrate

570%741g

241 gvs741 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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37.7%27.3g

Sugars

17.8%13g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

27.3 gvs13 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.62%1.9g

≤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]

NA gvs1.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.2g

NA gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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292%111g

Fiber

73.7%28g

111 gvs28 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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345%193g

Protein

169%95g

193 gvs95 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Sunflower Seedsvs Crackers, saltines (includes oyster, soda, soup)

0%0μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

0 μgvs10 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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88.3%1.06mg

Vitamin B1

585%7mg

Thiamine

1.06 mgvs7 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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189%2.46mg

Vitamin B2

375%4.87mg

Riboflavin

2.46 mgvs4.87 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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440%70.4mg

Vitamin B3

403%64.4mg

Niacin, nicotinic acid, niacinamide

70.4 mgvs64.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1408%70.4mg

Vitamin B5

107%5.36mg

Pantothenic acid

70.4 mgvs5.36 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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618%8.04mg

Vitamin B6

66%0.86mg

Pyridoxine

8.04 mgvs0.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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593%2370μg

Vitamin B9

335%1340μg

Folates and Folic Acid

2370 μgvs1340 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

37.5%0.9μg

Cobalamin

0 μgvs0.9 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.6%14mg

Vitamin C

0%0mg

Ascorbic acid

14 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1740%261mg

Vitamin E

76.7%11.5mg

Tocopherols and Tocotrienols

261 mgvs11.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg

Vitamin K

212%254μg

Phytomenadione or phylloquinone

27 μgvs254 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Crackers, saltines (includes oyster, soda, soup)

70%700mg

Calcium

19%190mg

700 mgvs190 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2033%18.3mg

Copper

154%1.4mg

18.3 mgvs1.4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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475%38mg

Iron

696%55.7mg

38 mgvs55.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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307%1290mg

Magnesium

54.8%230mg

1290 mgvs230 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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917%21mg

Manganese

298%6.86mg

21 mgvs6.86 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1650%11550mg

Phosphorus

146%1020mg

11550 mgvs1020 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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250%8500mg

Potassium

44.7%1520mg

8500 mgvs1520 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1442%793μg

Selenium

187%103μg

793 μgvs103 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2%30mg

Sodium

627%9410mg

30 mgvs9410 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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481%53mg

Zinc

62.7%6.9mg

53 mgvs6.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%12g

Water

1.36%50.5g

12 gvs50.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram 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 1 kg.
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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCrackers, saltines (includes oyster, soda, soup)VS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regular

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Comparing Nutrients in 1 kilogram Roasted Sunflower SeedsVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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