Comparing Nutrients in 300 calories Crackers, cream, La Moderna Rikis Cream Crackers VS Toasted Sunflower Seeds

Weight per 300 calories

• Crackers, cream, La Moderna Rikis Cream Crackers: 64.7g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Crackers, cream, La Moderna Rikis Cream Crackers, which is very high in comparison to other foods. Crackers, cream, La Moderna Rikis Cream Crackers having very high energy density.

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

Macros Ratio

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

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	5.32% 1.7g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	107% 18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	7.68% 9.98g	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	14.7% 5.57g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.5% 475mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	2.22% 75.6mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	0.013% 0.48g	3700g per day for Men 19-50 years

Crackers, Cream, La Moderna Rikis Cream Crackers VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers have 17.2 times more Calcium, 1.3 times more Iron and 334.4 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 12.2 times more Copper, 3.5 times more Magnesium, 1.9 times more Manganese, 8.7 times more Phosphorus and 3.1 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Toasted Sunflower Seeds contain similar levels of Zinc per 300 calories.
• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Magnesium and Potassium
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers have 4.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Fat, 1.7 times more Saturated Fat, 45.8 times more Omega 6, 3.6 times more Fiber and 1.8 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 6 and Fiber
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.