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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Crackers, saltines (includes oyster, soda, soup)

19%

72%

5 oz ▼

Macro Nutrients

Sunflower Seedsvs Crackers, saltines (includes oyster, soda, soup)

28.5%828kcal

Energy

20.4%593kcal

828 kcalvs593 kcal

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

Find Nuts and Seeds rich in Energy

75%73g

Fat

12.6%12.2g

73 gvs12.2 g

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

Find Nuts and Seeds rich in Fat

19.7%6.3g

Saturated Fat

7.32%2.34g

6.3 gvs2.34 g

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

Find Nuts and Seeds rich in Saturated Fat

5.3%0.085g

Omega 3

49%0.78g

0.085 gvs0.78 g

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

Find Nuts and Seeds rich in Omega 3

192%32.7g

Omega 6

35.6%6.06g

32.7 gvs6.06 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

22%28.3g

Carbohydrate

80.7%105g

28.3 gvs105 g

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

Find Nuts and Seeds rich in Carbohydrate

5.12%3.7g

Sugars

2.52%1.83g

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

3.7 gvs1.83 g

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

Find Nuts and Seeds rich in Sugars

Fructose

0.37%0.27g

≤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 gvs0.27 g

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

Find Nuts and Seeds rich in Fructose

Glucose

%0.17g

NA gvs0.17 g

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

Find Nuts and Seeds rich in Glucose

%3.54g

Sucrose

%0g

3.54 gvs0 g

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

Find Nuts and Seeds rich in Sucrose

32%12g

Fiber

10.4%3.97g

12 gvs3.97 g

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

Find Nuts and Seeds rich in Fiber

52.6%29.5g

Protein

24%13.4g

29.5 gvs13.4 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Crackers, saltines (includes oyster, soda, soup)

0.47%4.25μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

4.25 μgvs1.4 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

175%2.1mg

Vitamin B1

83%1mg

Thiamine

2.1 mgvs1 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

38.7%0.5mg

Vitamin B2

53%0.69mg

Riboflavin

0.5 mgvs0.69 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

74%12mg

Vitamin B3

57%9.13mg

Niacin, nicotinic acid, niacinamide

12 mgvs9.13 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

15%0.76mg

Pantothenic acid

1.6 mgvs0.76 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

147%1.9mg

Vitamin B6

9.38%0.12mg

Pyridoxine

1.9 mgvs0.12 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

80.4%322μg

Vitamin B9

47.5%190μg

Folates and Folic Acid

322 μgvs190 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

5.3%0.13μg

Cobalamin

0 μgvs0.13 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

2.2%2mg

Vitamin C

0%0mg

Ascorbic acid

2 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

332%50mg

Vitamin E

11%1.63mg

Tocopherols and Tocotrienols

50 mgvs1.63 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

30%36μg

Phytomenadione or phylloquinone

0 μgvs36 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Crackers, saltines (includes oyster, soda, soup)

11%111mg

Calcium

2.7%27mg

111 mgvs27 mg

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

Find Nuts and Seeds rich in Calcium

283%2.55mg

Copper

22%0.2mg

2.55 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

93%7.44mg

Iron

99%7.9mg

7.44 mgvs7.9 mg

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

Find Nuts and Seeds rich in Iron

110%461mg

Magnesium

7.76%32.6mg

461 mgvs32.6 mg

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

Find Nuts and Seeds rich in Magnesium

120%2.76mg

Manganese

42.3%0.97mg

2.76 mgvs0.97 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

134%936mg

Phosphorus

20.7%145mg

936 mgvs145 mg

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

Find Nuts and Seeds rich in Phosphorus

27%914mg

Potassium

6.34%215mg

914 mgvs215 mg

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

Find Nuts and Seeds rich in Potassium

137%75μg

Selenium

26.5%14.6μg

75 μgvs14.6 μg

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

Find Nuts and Seeds rich in Selenium

0.85%12.8mg

Sodium

89%1334mg

12.8 mgvs1334 mg

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

Find Nuts and Seeds rich in Sodium

64.4%7.1mg

Zinc

8.9%0.98mg

7.1 mgvs0.98 mg

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

Find Nuts and Seeds rich in Zinc

0.18%6.7g

Water

0.19%7.16g

6.7 gvs7.16 g

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

Find Nuts and Seeds rich in Water

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

Dried Sunflower Seed Kernels have 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).
While Crackers, saltines (includes oyster, soda, soup) contain 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

Dried Sunflower Seed Kernels have 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).
While Crackers, saltines (includes oyster, soda, soup) contain 104.6 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Dried Sunflower Seed Kernels have 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).
While Crackers, saltines (includes oyster, soda, soup) contain 9.2 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: