Comparing Nutrients in 5 ounces 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%

5 oz ▼

Macro Nutrients

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

21.2%615kcal

Energy

29%839kcal

615 kcalvs839 kcal

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

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17.2%16.7g

Fat

75%72.7g

16.7 gvs72.7 g

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

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13%4.16g

Saturated Fat

31.3%10g

4.16 gvs10 g

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

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7.6%0.12g

Omega 3

7.18%0.11g

0.12 gvs0.11 g

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

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13.3%2.26g

Omega 6

285%48.5g

2.26 gvs48.5 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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78%101g

Carbohydrate

25%32.4g

101 gvs32.4 g

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

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Sugars

6.1%4.4g

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

NA gvs4.4 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

%1.05g

NA gvs1.05 g

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

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Sucrose

%3.36g

NA gvs3.36 g

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

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11%4.25g

Fiber

39.5%15g

4.25 gvs15 g

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

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23.3%13g

Protein

50.8%28.4g

13 gvs28.4 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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66.7%0.8mg

Vitamin B1

37.8%0.45mg

Thiamine

0.8 mgvs0.45 mg

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

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50.4%0.65mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.65 mgvs0.4 mg

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

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46.5%7.44mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

7.44 mgvs5.85 mg

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

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13%0.65mg

Vitamin B5

197%9.84mg

Pantothenic acid

0.65 mgvs9.84 mg

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

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4.14%0.054mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.054 mgvs1.12 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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44%176μg

Vitamin B9

83%332μg

Folates and Folic Acid

176 μgvs332 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

1.73%1.56mg

Ascorbic acid

0 mgvs1.56 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

343%51.5mg

Tocopherols and Tocotrienols

NA mgvs51.5 mg

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

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Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 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

17%169mg

Calcium

12.3%123mg

169 mgvs123 mg

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

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31.3%0.28mg

Copper

284%2.56mg

0.28 mgvs2.56 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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96%7.65mg

Iron

76%6.07mg

7.65 mgvs6.07 mg

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

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9.1%38.3mg

Magnesium

43%180mg

38.3 mgvs180 mg

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

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43%0.99mg

Manganese

128%2.95mg

0.99 mgvs2.95 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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21.3%149mg

Phosphorus

231%1615mg

149 mgvs1615 mg

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

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5.34%181mg

Potassium

20%685mg

181 mgvs685 mg

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

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Selenium

202%111μg

NA μgvs111 μg

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

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72.4%1086mg

Sodium

0.28%4.25mg

1086 mgvs4.25 mg

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

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9.92%1.1mg

Zinc

67%7.4mg

1.1 mgvs7.4 mg

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

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0.16%5.8g

Water

0.059%2.2g

5.8 gvs2.2 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, 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 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

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 5 oz.
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 5 oz.

Compare more foods per 5 oz:

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 5 ounces Crackers, saltines, unsalted tops (includes oyster, soda, soup)VS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: