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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	93% 2685kcal	72.6% 2105kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	16.3% 2.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	226% 294g	130g per day for Men 19-50 years
Sugars	19.5% 14g	65% 47.2g	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	0% 0g	6.9% 5g	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	% 3.36g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 36g	g per day for Men 19-50 years
Fiber	127% 48g	28.6% 11g	38g per day for Men 19-50 years
Protein	162% 91g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	NA	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	265% 1061μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	151% 3.63μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	39.5% 395mg	333% 3329mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	57% 0.51mg	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	243% 19.4mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	167% 3.83mg	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	738% 5166mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	227% 3411mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.55% 20.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Crackers, cream, La Moderna Rikis Cream Crackers per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Crackers, cream, La Moderna Rikis Cream Crackers contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12

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

• 1 pound of Oil Roasted Sunflower Seeds has 16 times more Copper, 4.5 times more Magnesium, 2.5 times more Manganese, 11.4 times more Phosphorus, 4.1 times more Potassium and 1.3 times more Zinc than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 lb of Crackers, cream, La Moderna Rikis Cream Crackers contains 8.4 times more Calcium, 1.6 times more Iron and 250.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 2.6 times more Fat, 2.7 times more Saturated Fat, 4.1 times more Omega 3, 55.9 times more Omega 6, 4.4 times more Fiber and 2.8 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 lb of Crackers, cream, La Moderna Rikis Cream Crackers contains 2.8 times more Carbohydrate and 3.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3