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

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.6% 2105kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.78g	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	72% 93g	130g per day for Men 19-50 years
Sugars	65% 47.2g	NA	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	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	137% 52g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	281% 3.65mg	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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	333% 3329mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	227% 3411mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.

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

• Crackers, cream, La Moderna Rikis Cream Crackers have 12.9 times more Calcium and 250.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 16.2 times more Copper, 4.6 times more Magnesium, 2.5 times more Manganese, 11.6 times more Phosphorus, 4.2 times more Potassium and 1.3 times more Zinc than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, cream, La Moderna Rikis Cream Crackers have 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.9 times more Fat, 2.3 times more Saturated Fat, 4 times more Omega 3, 61.1 times more Omega 6, 4.8 times more Fiber and 2.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.