Comparing Nutrients in 1 pound Nabisco, Nabisco Ritz Crackers VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	77% 2232kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	77.3% 24.7g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	349% 5.6g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	257% 43.8g	875% 149g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	84% 109g	130g per day for Men 19-50 years
Sugars	51% 37g	17% 12.4g	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	3.7% 2.68g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 28.7g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	81.6% 327μg	269% 1075μg	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	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	106% 16mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	70% 699mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	922% 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	253% 20.3mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	416% 9.57mg	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	177% 1238mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	267% 4001mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Nabisco, Nabisco Ritz Crackers have 4.2 times more Vitamin B1 and 18.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 19 times more Vitamin B5, 13.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 7.5 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.

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

• Nabisco, Nabisco Ritz Crackers have 2.2 times more Calcium and 294 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.8 times more Copper, 6.8 times more Magnesium, 3.9 times more Manganese, 4.2 times more Phosphorus, 7.1 times more Potassium, 17.2 times more Selenium and 8.7 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Nabisco, Nabisco Ritz Crackers have 17.9 times more Omega 3, 2.6 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 3.4 times more Omega 6, 4.8 times more Fiber and 2.7 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Nabisco, Nabisco Ritz Crackers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.