Comparing Nutrients in 300 calories Crackers, cream, La Moderna Rikis Cream Crackers VS Sunflower Seed Flour

Weight per 300 calories

• Crackers, cream, La Moderna Rikis Cream Crackers: 64.7g
• Sunflower Seed Flour: 92g

Crackers, cream, La Moderna Rikis Cream Crackers have 1.4 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.32% 1.7g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	25.4% 33g	130g per day for Men 19-50 years
Sugars	9.3% 6.73g	NA	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	0.98% 0.71g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 5.15g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.55g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53.3% 0.69mg	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	NA	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.6% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Crackers, cream, La Moderna Rikis Cream Crackers	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	47.5% 475mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	175% 1.58mg	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	53.7% 4.3mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	79% 1.8mg	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	9.24% 64.7mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	2.22% 75.6mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	NA	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	0.19% 6.87g	3700g per day for Men 19-50 years

Crackers, Cream, La Moderna Rikis Cream Crackers VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers vs Sunflower Seed Flour:

• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Sunflower Seed Flour.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for Crackers, cream, La Moderna Rikis Cream Crackers vs Sunflower Seed Flour:

• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers have 4.5 times more Calcium and 176.1 times more Sodium than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 21.6 times more Copper, 1.4 times more Iron, 17.6 times more Magnesium, 3.3 times more Manganese, 9.8 times more Phosphorus and 1.7 times more Zinc than Crackers, cream, La Moderna Rikis Cream Crackers.
• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Magnesium
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers have 8.5 times more Fat and 1.3 times more Carbohydrate than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 3.1 times more Fiber and 9.5 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Fiber
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.