Comparing Nutrients in 1 pound Rice crackers VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rice crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	65% 1887kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.18g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 375g	84% 109g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	132% 50.3g	38g per day for Men 19-50 years
Protein	81% 45.4g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	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	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	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	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	235% 1642mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	654% 360μg	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	218% 24mg	11mg per day for Men 19-50 years
Water	0.013% 0.5g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Rice crackers have 4.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C, 20.7 times more Vitamin E and 1.3 times more Vitamin K than Rice crackers.
• Both Rice crackers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Rice crackers have 1.2 times more Magnesium, 1.9 times more Manganese and 77.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 6.1 times more Copper, more Iron, 3.2 times more Phosphorus, 3.5 times more Potassium, 3.1 times more Selenium and 2.4 times more Zinc than Rice crackers.

Comparison of macro-nutrients per 1 pound:

• Rice crackers have 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 10 times more Fat, more Saturated Fat, 20.7 times more Omega 6, more Sugars, more Fiber and 1.9 times more Protein than Rice crackers.
• Both Rice crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Rice crackers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.