Comparing Nutrients in 5 ounces Crackers, saltines (includes oyster, soda, soup)VS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Sunflower Seeds

13%

74%

13%

5 oz ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs Sunflower Seeds

20.4%593kcal

Energy

28.5%828kcal

593 kcalvs828 kcal

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

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12.6%12.2g

Fat

75%73g

12.2 gvs73 g

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

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7.32%2.34g

Saturated Fat

19.7%6.3g

2.34 gvs6.3 g

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

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49%0.78g

Omega 3

5.3%0.085g

0.78 gvs0.085 g

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

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35.6%6.06g

Omega 6

192%32.7g

6.06 gvs32.7 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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80.7%105g

Carbohydrate

22%28.3g

105 gvs28.3 g

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

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2.52%1.83g

Sugars

5.12%3.7g

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

1.83 gvs3.7 g

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

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0.37%0.27g

Fructose

≤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]

0.27 gvsNA g

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

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%0.17g

Glucose

0.17 gvsNA g

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

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%0g

Sucrose

%3.54g

0 gvs3.54 g

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

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10.4%3.97g

Fiber

32%12g

3.97 gvs12 g

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

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24%13.4g

Protein

52.6%29.5g

13.4 gvs29.5 g

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

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Vitamins

Crackers, saltines (includes oyster, soda, soup)vs Sunflower Seeds

0.16%1.4μg

Vitamin A

0.47%4.25μg

RAE, retinol activity equivalents

1.4 μgvs4.25 μg

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

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83%1mg

Vitamin B1

175%2.1mg

Thiamine

1 mgvs2.1 mg

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

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53%0.69mg

Vitamin B2

38.7%0.5mg

Riboflavin

0.69 mgvs0.5 mg

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

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57%9.13mg

Vitamin B3

74%12mg

Niacin, nicotinic acid, niacinamide

9.13 mgvs12 mg

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

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15%0.76mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.76 mgvs1.6 mg

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

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9.38%0.12mg

Vitamin B6

147%1.9mg

Pyridoxine

0.12 mgvs1.9 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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47.5%190μg

Vitamin B9

80.4%322μg

Folates and Folic Acid

190 μgvs322 μg

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

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5.3%0.13μg

Vitamin B12

0%0μg

Cobalamin

0.13 μgvs0 μg

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

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0%0mg

Vitamin C

2.2%2mg

Ascorbic acid

0 mgvs2 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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11%1.63mg

Vitamin E

332%50mg

Tocopherols and Tocotrienols

1.63 mgvs50 mg

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

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30%36μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

36 μgvs0 μg

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

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Minerals

Crackers, saltines (includes oyster, soda, soup)vs Sunflower Seeds

2.7%27mg

Calcium

11%111mg

27 mgvs111 mg

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

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22%0.2mg

Copper

283%2.55mg

0.2 mgvs2.55 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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99%7.9mg

Iron

93%7.44mg

7.9 mgvs7.44 mg

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

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7.76%32.6mg

Magnesium

110%461mg

32.6 mgvs461 mg

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

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42.3%0.97mg

Manganese

120%2.76mg

0.97 mgvs2.76 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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20.7%145mg

Phosphorus

134%936mg

145 mgvs936 mg

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

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6.34%215mg

Potassium

27%914mg

215 mgvs914 mg

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

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26.5%14.6μg

Selenium

137%75μg

14.6 μgvs75 μg

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

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89%1334mg

Sodium

0.85%12.8mg

1334 mgvs12.8 mg

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

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8.9%0.98mg

Zinc

64.4%7.1mg

0.98 mgvs7.1 mg

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

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0.19%7.16g

Water

0.18%6.7g

7.16 gvs6.7 g

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

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Lets compare vitamin content per 5 ounces of Crackers, saltines (includes oyster, soda, soup) vs Sunflower Seeds:

Crackers, saltines (includes oyster, soda, soup) have 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 15.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 30.6 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, saltines (includes oyster, soda, soup) vs Sunflower Seeds:

Crackers, saltines (includes oyster, soda, soup) have 104.6 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.1 times more Calcium, 12.9 times more Copper, 14.1 times more Magnesium, 2.8 times more Manganese, 6.5 times more Phosphorus, 4.2 times more Potassium, 5.1 times more Selenium and 7.2 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Crackers, saltines (includes oyster, soda, soup) have 9.2 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 6 times more Fat, 2.7 times more Saturated Fat, 5.4 times more Omega 6, 2 times more Sugars, 3.1 times more Fiber and 2.2 times more Protein than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularSunflower SeedsVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

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Comparing Nutrients in 5 ounces Crackers, saltines (includes oyster, soda, soup)VS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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