Comparing Nutrients in 500 calories Crackers, cream, La Moderna Rikis Cream Crackers VS Roasted Sunflower Seeds

Weight per 500 calories

• Crackers, cream, La Moderna Rikis Cream Crackers: 108g
• Roasted Sunflower Seeds: 86g

Dry Roasted 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.

Which food has more nutrients per 500 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	1.35% 0.022g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.8% 70g	16% 20.7g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	3.23% 2.35g	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	1.63% 1.2g	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	% 1.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.6g	25% 9.54g	38g per day for Men 19-50 years
Protein	14% 7.75g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Roasted 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	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	79% 791mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	175% 1.57mg	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	89.4% 7.16mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	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	15.4% 108mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.13% 4.83g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers vs Roasted Sunflower Seeds:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 500 calories for Crackers, cream, La Moderna Rikis Cream Crackers vs Roasted Sunflower Seeds:

• Crackers, cream, La Moderna Rikis Cream Crackers have 13.2 times more Calcium, 2.2 times more Iron and 314.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Copper, 3.7 times more Magnesium, 2 times more Manganese, 9.2 times more Phosphorus and 5.8 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, cream, La Moderna Rikis Cream Crackers have 3.4 times more Carbohydrate and 4.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 1.6 times more Saturated Fat, 42.7 times more Omega 6, 3.7 times more Fiber and 2.1 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.