Comparing Nutrients in 1 pound Crackers, cream, La Moderna Rikis Cream Crackers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Sunflower Seeds	Recommended Dietary Allowance
Energy	72.6% 2105kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.78g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	69.8% 91g	130g per day for Men 19-50 years
Sugars	65% 47.2g	16.4% 12g	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	6.9% 5g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 36g	% 11.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	103% 39g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	469% 6.1mg	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	NA	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	151% 3.63μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.06% 6.35mg	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	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	333% 3329mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	907% 8.16mg	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	376% 30mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	385% 8.85mg	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	64.8% 454mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	227% 3411mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, cream, La Moderna Rikis Cream Crackers vs Sunflower Seeds:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Dried Sunflower Seed Kernels.

Comparing minerals per 1 pound for Crackers, cream, La Moderna Rikis Cream Crackers vs Sunflower Seeds:

• Crackers, cream, La Moderna Rikis Cream Crackers have 9.4 times more Calcium, 1.3 times more Iron and 83.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.9 times more Copper, 11.6 times more Magnesium, 2.3 times more Manganese, 6.6 times more Phosphorus and 5.5 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Dried Sunflower Seed Kernels have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, cream, La Moderna Rikis Cream Crackers have 3.2 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 1.7 times more Saturated Fat, 3 times more Omega 3, 37.7 times more Omega 6, 3.6 times more Fiber and 2.9 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.