Comparing Nutrients in 1 pound Rice crackers VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Rice crackers	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	65% 1887kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.18g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 375g	81.4% 106g	130g per day for Men 19-50 years
Sugars	0% 0g	66% 48g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	0% 0g	68% 26g	38g per day for Men 19-50 years
Protein	81% 45.4g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	192% 2.5mg	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	25% 100μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38% 5.7mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0% 0mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	805% 7.24mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	409% 9.4mg	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	235% 1642mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.013% 0.5g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Rice crackers versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rice crackers vs Sunflower Seed Butter:

• 1 pound of Rice crackers has 8.2 times more Vitamin B1 and 1.4 times more Vitamin B5 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B2, 10.8 times more Vitamin B9, more Vitamin C and 18.2 times more Vitamin E than Rice crackers.
• Both Rice crackers and Sunflower Seed Butter provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Rice crackers have insufficient amounts of Vitamin C
• Both Rice crackers as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rice crackers vs Sunflower Seed Butter:

• 1 pound of Rice crackers has 2 times more Manganese and 77.7 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains more Calcium, 5.3 times more Copper, more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 2.4 times more Potassium, 4.1 times more Selenium and 2.2 times more Zinc than Rice crackers.
• 1 pound of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rice crackers has 3.5 times more Carbohydrate than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Energy, 11 times more Fat, more Saturated Fat, 6.2 times more Omega 6, more Sugars, more Fiber and 1.7 times more Protein than Rice crackers.
• Both Rice crackers and Sunflower Seed Butter offer comparable quantities of Omega 3 per one pound.
• 1 pound of Rice crackers provide inadequate amounts of Fiber