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

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Roasted Sunflower Seeds

12%

72%

16%

5 oz ▼

Macro Nutrients

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

20.4%593kcal

Energy

28.4%825kcal

593 kcalvs825 kcal

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

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12.6%12.2g

Fat

72.8%70.6g

12.2 gvs70.6 g

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

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7.32%2.34g

Saturated Fat

23%7.4g

2.34 gvs7.4 g

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

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49%0.78g

Omega 3

6.1%0.098g

0.78 gvs0.098 g

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

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35.6%6.06g

Omega 6

273%46.5g

6.06 gvs46.5 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

26.2%34g

105 gvs34 g

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

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2.52%1.83g

Sugars

5.34%3.87g

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

1.83 gvs3.87 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

0 gvsNA g

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

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10.4%3.97g

Fiber

41.4%15.7g

3.97 gvs15.7 g

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

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24%13.4g

Protein

49%27.4g

13.4 gvs27.4 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 Roasted Sunflower Seeds

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

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

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83%1mg

Vitamin B1

12.5%0.15mg

Thiamine

1 mgvs0.15 mg

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

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53%0.69mg

Vitamin B2

27%0.35mg

Riboflavin

0.69 mgvs0.35 mg

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

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57%9.13mg

Vitamin B3

62.4%10mg

Niacin, nicotinic acid, niacinamide

9.13 mgvs10 mg

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

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15%0.76mg

Vitamin B5

200%9.98mg

Pantothenic acid

0.76 mgvs9.98 mg

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

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9.38%0.12mg

Vitamin B6

87.7%1.14mg

Pyridoxine

0.12 mgvs1.14 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

84%336μg

Folates and Folic Acid

190 μgvs336 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

247%37mg

Tocopherols and Tocotrienols

1.63 mgvs37 mg

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

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30%36μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

36 μgvs3.83 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 Roasted Sunflower Seeds

2.7%27mg

Calcium

9.92%99mg

27 mgvs99 mg

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

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22%0.2mg

Copper

288%2.6mg

0.2 mgvs2.6 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

67.3%5.4mg

7.9 mgvs5.4 mg

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

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7.76%32.6mg

Magnesium

43.5%183mg

32.6 mgvs183 mg

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

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42.3%0.97mg

Manganese

130%3mg

0.97 mgvs3 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

234%1637mg

145 mgvs1637 mg

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

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6.34%215mg

Potassium

35.4%1205mg

215 mgvs1205 mg

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

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26.5%14.6μg

Selenium

204%112μg

14.6 μgvs112 μg

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

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89%1334mg

Sodium

0.28%4.25mg

1334 mgvs4.25 mg

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

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8.9%0.98mg

Zinc

68%7.5mg

0.98 mgvs7.5 mg

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

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0.19%7.16g

Water

0.046%1.7g

7.16 gvs1.7 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 Roasted Sunflower Seeds:

Crackers, saltines (includes oyster, soda, soup) have 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.
While Dry Roasted Sunflower Seed Kernels no Salt contain 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).
Both Crackers, saltines (includes oyster, soda, soup) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
Both Crackers, saltines (includes oyster, soda, soup) as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Iron and 313.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 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).

Comparison of macro-nutrients per 5 ounces:

Crackers, saltines (includes oyster, soda, soup) have 8 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 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).
Both Crackers, saltines (includes oyster, soda, soup) as well as Dry Roasted Sunflower Seed Kernels no Salt 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, regularRoasted Sunflower SeedsVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: