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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Toasted Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	97% 2808kcal	72.6% 2105kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	226% 294g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	137% 52g	28.6% 11g	38g per day for Men 19-50 years
Protein	139% 78g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	26% 259mg	333% 3329mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.55% 20.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted 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 Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12

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

• 1 pound of Toasted Sunflower Seeds has 16.2 times more Copper, 4.6 times more Magnesium, 2.5 times more Manganese, 11.6 times more Phosphorus, 4.2 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 12.9 times more Calcium and 250.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Energy, 2.9 times more Fat, 2.3 times more Saturated Fat, 4 times more Omega 3, 61.1 times more Omega 6, 4.8 times more Fiber and 2.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 lb of Crackers, cream, La Moderna Rikis Cream Crackers contains 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3