Comparing Nutrients in 1 kilogram Sunflower Seeds VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	201% 5840kcal	170% 4920kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	239% 232g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	770% 12.3g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	568% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	489% 635g	130g per day for Men 19-50 years
Sugars	36% 26g	112% 81.4g	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	NA	8.14% 5.9g	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	NA	% 6.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 63.3g	g per day for Men 19-50 years
Fiber	226% 86g	60.5% 23g	38g per day for Men 19-50 years
Protein	371% 208g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	305% 48.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	46% 0.6mg	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	568% 2270μg	180% 720μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	233% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	417% 500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	78% 780mg	154% 1540mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	138% 1.24mg	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	656% 52.5mg	559% 44.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	235% 5.4mg	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	943% 6600mg	390% 2730mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	588% 8820mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Nabisco, Nabisco Ritz Crackers:

• Dried Sunflower Seed Kernels have 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.
• While Nabisco, Nabisco Ritz Crackers contain more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Nabisco, Nabisco Ritz Crackers:

• Dried Sunflower Seed Kernels have 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.
• While Nabisco, Nabisco Ritz Crackers contain 2 times more Calcium and 98 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Nabisco, Nabisco Ritz Crackers have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 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.
• While Nabisco, Nabisco Ritz Crackers contain 20.5 times more Omega 3, 3.2 times more Carbohydrate and 3.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Nabisco, Nabisco Ritz Crackers have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Nabisco, Nabisco Ritz Crackers have insufficient amounts of Glucose and Sucrose in 1 kg.