Comparing Nutrients in 1 pound Rice crackers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rice crackers	Sunflower Seeds	Recommended Dietary Allowance
Energy	65% 1887kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.18g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 375g	69.8% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39g	38g per day for Men 19-50 years
Protein	81% 45.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	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	25% 100μg	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	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	235% 1642mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.013% 0.5g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Rice crackers have 1.4 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C and 27.9 times more Vitamin E than Rice crackers.
• Both Rice crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice crackers vs Sunflower Seeds:

• Rice crackers have 2.1 times more Manganese and 25.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, 6 times more Copper, more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Rice crackers.

Comparison of macro-nutrients per 1 pound:

• Rice crackers have 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 10.3 times more Fat, more Saturated Fat, 14.6 times more Omega 6, more Sugars, more Fiber and 2.1 times more Protein than Rice crackers.
• Both Rice crackers and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
• Both Rice crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.