Comparing Nutrients in 300 calories Rice crackers VS Sunflower Seeds

Weight per 300 calories

• Rice crackers: 72g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Rice crackers, which is very high in comparison to other foods. Rice crackers having very high energy density.

Which food has more nutrients per 300 calories - Rice crackers or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rice crackers	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	13% 7.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	3.97% 16μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.06% 0.91mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.26% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26.8% 113mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	37.3% 261mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.002% 0.079g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rice crackers vs Sunflower Seeds:

• Rice crackers have 2 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 19.9 times more Vitamin E than Rice crackers.
• Both Rice crackers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Rice crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rice crackers vs Sunflower Seeds:

• Rice crackers have 2.9 times more Manganese and 36.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, 4.3 times more Copper, more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Rice crackers.

Comparison of macro-nutrients per 300 calories:

• Rice crackers have 5.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.3 times more Fat, more Saturated Fat, 10.4 times more Omega 6, more Fiber and 1.5 times more Protein than Rice crackers.
• Both Rice crackers and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Rice crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.