Comparing Nutrients in 300 calories Nabisco, Nabisco Ritz Crackers VS Sunflower Seeds

Weight per 300 calories

• Nabisco, Nabisco Ritz Crackers: 61g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Nabisco, Nabisco Ritz Crackers or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	6.85% 4.96g	1.86% 1.35g	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	0.5% 0.36g	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	% 0.39g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	% 1.3g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.037mg	53% 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	11% 44μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	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	14% 2.13mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.4% 30.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.4% 94mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	103% 0.92mg	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	34% 2.73mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	2.76% 11.6mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	43.6% 1mg	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	23.8% 166mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.6mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.37mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Nabisco, Nabisco Ritz Crackers vs Sunflower Seeds:

• Nabisco, Nabisco Ritz Crackers have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 18.9 times more Vitamin B6, 2.7 times more Vitamin B9 and 8.5 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Nabisco, Nabisco Ritz Crackers vs Sunflower Seeds:

• Nabisco, Nabisco Ritz Crackers have 2.3 times more Calcium and 116.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.2 times more Copper, 14.4 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 4.6 times more Potassium, 9.7 times more Selenium and 6.9 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Nabisco, Nabisco Ritz Crackers have 1.5 times more Saturated Fat, 24.4 times more Omega 3, 3.8 times more Carbohydrate and 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 2 times more Omega 6, 3.2 times more Fiber and 2.4 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Nabisco, Nabisco Ritz Crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.