Comparing Nutrients in 1 pound Crackers, saltines, unsalted tops (includes oyster, soda, soup)VS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 lb ▼

Macro Nutrients

Crackers, saltines, unsalted tops (includes oyster, soda, soup)vs Oil Roasted Sunflower Seeds

68%1969kcal

Energy

93%2685kcal

1969 kcalvs2685 kcal

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

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55%53.5g

Fat

240%233g

53.5 gvs233 g

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

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41.6%13.3g

Saturated Fat

100%32g

13.3 gvs32 g

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

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24.4%0.39g

Omega 3

23%0.37g

0.39 gvs0.37 g

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

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42.5%7.23g

Omega 6

913%155g

7.23 gvs155 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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249%324g

Carbohydrate

80%104g

324 gvs104 g

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

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Sugars

19.5%14g

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

NA gvs14 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%3.36g

NA gvs3.36 g

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

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Sucrose

%10.8g

NA gvs10.8 g

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

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36%13.6g

Fiber

127%48g

13.6 gvs48 g

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

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74.5%41.7g

Protein

162%91g

41.7 gvs91 g

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

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Vitamins

Crackers, saltines, unsalted tops (includes oyster, soda, soup)vs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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214%2.56mg

Vitamin B1

121%1.45mg

Thiamine

2.56 mgvs1.45 mg

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

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161%2.1mg

Vitamin B2

98%1.27mg

Riboflavin

2.1 mgvs1.27 mg

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

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149%24mg

Vitamin B3

117%18.7mg

Niacin, nicotinic acid, niacinamide

24 mgvs18.7 mg

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

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41.4%2.07mg

Vitamin B5

630%31.5mg

Pantothenic acid

2.07 mgvs31.5 mg

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

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13.3%0.17mg

Vitamin B6

276%3.6mg

Pyridoxine

0.17 mgvs3.6 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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141%562μg

Vitamin B9

265%1061μg

Folates and Folic Acid

562 μgvs1061 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

5.54%5mg

Ascorbic acid

0 mgvs5 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

1099%165mg

Tocopherols and Tocotrienols

NA mgvs165 mg

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

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Vitamin K

11.7%14μg

Phytomenadione or phylloquinone

NA μgvs14 μg

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

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Minerals

Crackers, saltines, unsalted tops (includes oyster, soda, soup)vs Oil Roasted Sunflower Seeds

54%540mg

Calcium

39.5%395mg

540 mgvs395 mg

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

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100%0.9mg

Copper

909%8.2mg

0.9 mgvs8.2 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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306%24.5mg

Iron

243%19.4mg

24.5 mgvs19.4 mg

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

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29%122mg

Magnesium

137%576mg

122 mgvs576 mg

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

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137%3.15mg

Manganese

410%9.43mg

3.15 mgvs9.43 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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68%476mg

Phosphorus

738%5166mg

476 mgvs5166 mg

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

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17%581mg

Potassium

64.4%2191mg

581 mgvs2191 mg

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

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Selenium

645%355μg

NA μgvs355 μg

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

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232%3475mg

Sodium

0.91%13.6mg

3475 mgvs13.6 mg

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

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31.8%3.5mg

Zinc

215%23.6mg

3.5 mgvs23.6 mg

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

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0.5%18.6g

Water

0.19%7g

18.6 gvs7 g

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

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Lets compare vitamin content per 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Oil Roasted Sunflower Seeds:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 15.2 times more Vitamin B5, 20.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Oil Roasted Sunflower Seeds:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.4 times more Calcium, 1.3 times more Iron and 255.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.1 times more Copper, 4.7 times more Magnesium, 3 times more Manganese, 10.8 times more Phosphorus, 3.8 times more Potassium and 6.8 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 pound:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 4.3 times more Fat, 2.4 times more Saturated Fat, 21.5 times more Omega 6, 3.5 times more Fiber and 2.2 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Crackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low saltOil Roasted Sunflower SeedsVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 pound Crackers, saltines, unsalted tops (includes oyster, soda, soup)VS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: