Comparing Nutrients in 5 ounces Crackers, standard snack-type, regularVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, regular

47%

48%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Crackers, standard snack-type, regularvs Oil Roasted Sunflower Seeds

25%723kcal

Energy

29%839kcal

723 kcalvs839 kcal

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

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38.6%37.5g

Fat

75%72.7g

37.5 gvs72.7 g

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

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24.6%7.9g

Saturated Fat

31.3%10g

7.9 gvs10 g

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

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137%2.2g

Omega 3

7.18%0.11g

2.2 gvs0.11 g

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

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96%16.4g

Omega 6

285%48.5g

16.4 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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67%87g

Carbohydrate

25%32.4g

87 gvs32.4 g

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

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16%11.6g

Sugars

6.1%4.4g

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

11.6 gvs4.4 g

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

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0.57%0.41g

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]

0.41 gvs0 g

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

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%0.67g

Glucose

%1.05g

0.67 gvs1.05 g

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

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%9.85g

Sucrose

%3.36g

9.85 gvs3.36 g

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

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8.58%3.26g

Fiber

39.5%15g

3.26 gvs15 g

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

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17%9.4g

Protein

50.8%28.4g

9.4 gvs28.4 g

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

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Vitamins

Crackers, standard snack-type, regularvs 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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49%0.59mg

Vitamin B1

37.8%0.45mg

Thiamine

0.59 mgvs0.45 mg

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

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49.7%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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38.6%6.17mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

6.17 mgvs5.85 mg

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

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12%0.59mg

Vitamin B5

197%9.84mg

Pantothenic acid

0.59 mgvs9.84 mg

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

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6.87%0.089mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.089 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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32.6%130μg

Vitamin B9

83%332μg

Folates and Folic Acid

130 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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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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28.6%4.3mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

4.3 mgvs51.5 mg

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

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82%98μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

98 μgvs4.4 μg

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

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Minerals

Crackers, standard snack-type, regularvs Oil Roasted Sunflower Seeds

17%170mg

Calcium

12.3%123mg

170 mgvs123 mg

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

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16.4%0.15mg

Copper

284%2.56mg

0.15 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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71.4%5.7mg

Iron

76%6.07mg

5.7 mgvs6.07 mg

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

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6.07%25.5mg

Magnesium

43%180mg

25.5 mgvs180 mg

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

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30.3%0.7mg

Manganese

128%2.95mg

0.7 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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50.2%352mg

Phosphorus

231%1615mg

352 mgvs1615 mg

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

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4.9%167mg

Potassium

20%685mg

167 mgvs685 mg

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

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17.3%9.5μg

Selenium

202%111μg

9.5 μgvs111 μg

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

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68.6%1029mg

Sodium

0.28%4.25mg

1029 mgvs4.25 mg

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

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6.3%0.69mg

Zinc

67%7.4mg

0.69 mgvs7.4 mg

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

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0.12%4.45g

Water

0.059%2.2g

4.45 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, standard snack-type, regular vs Oil Roasted Sunflower Seeds:

Crackers, standard snack-type, regular have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 22.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 16.6 times more Vitamin B5, 12.6 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 12 times more Vitamin E than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
Both Crackers, standard snack-type, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, standard snack-type, regular vs Oil Roasted Sunflower Seeds:

Crackers, standard snack-type, regular have 1.4 times more Calcium and 242 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 17.3 times more Copper, 7.1 times more Magnesium, 4.2 times more Manganese, 4.6 times more Phosphorus, 4.1 times more Potassium, 11.7 times more Selenium and 10.6 times more Zinc than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Crackers, standard snack-type, regular have 19.1 times more Omega 3, 2.7 times more Carbohydrate and 2.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Fat, 1.3 times more Saturated Fat, 3 times more Omega 6, 4.6 times more Fiber and 3 times more Protein than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
Both Crackers, standard snack-type, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter fillingOil Roasted Sunflower SeedsVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 5 ounces Crackers, standard snack-type, regularVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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