Comparing Nutrients in 14 ounces Nabisco, Nabisco Ritz Crackers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Sunflower Seeds	Recommended Dietary Allowance
Energy	67.3% 1953kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	67.6% 21.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	225% 38.3g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	61% 79.4g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	14.3% 10.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.23% 2.34g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 25g	% 9.92g	g per day for Men 19-50 years
Fiber	24% 9.13g	90% 34g	38g per day for Men 19-50 years
Protein	51.2% 28.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	92% 14mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	61% 611mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	222% 17.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	336% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	155% 1084mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	233% 3501mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Ritz Crackers vs Sunflower Seeds:

• Nabisco, Nabisco Ritz Crackers have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 22.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 10.1 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 14 ounces for Nabisco, Nabisco Ritz Crackers vs Sunflower Seeds:

• Nabisco, Nabisco Ritz Crackers have 2 times more Calcium and 98 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.5 times more Copper, 17.1 times more Magnesium, 3.6 times more Manganese, 2.4 times more Phosphorus, 5.4 times more Potassium, 11.5 times more Selenium and 8.2 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Ritz Crackers have 1.2 times more Saturated Fat, 20.5 times more Omega 3, 3.2 times more Carbohydrate and 3.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Fat, 2.4 times more Omega 6, 3.7 times more Fiber and 2.9 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.