Comparing Nutrients in 5 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 658kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	22% 28.3g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	5.12% 3.7g	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	2.15% 1.56g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	% 3.54g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	32% 12g	38g per day for Men 19-50 years
Protein	18% 10g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	147% 1.9mg	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	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.2% 1.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.2% 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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	104% 1040mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	283% 2.55mg	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	118% 9.4mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	120% 2.76mg	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	20.2% 142mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs Sunflower Seeds:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Dried Sunflower Seed Kernels.

Comparing minerals per 5 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs Sunflower Seeds:

• Crackers, cream, La Moderna Rikis Cream Crackers have 9.4 times more Calcium, 1.3 times more Iron and 83.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.9 times more Copper, 11.6 times more Magnesium, 2.3 times more Manganese, 6.6 times more Phosphorus and 5.5 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Dried Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, cream, La Moderna Rikis Cream Crackers have 3.2 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 1.7 times more Saturated Fat, 3 times more Omega 3, 37.7 times more Omega 6, 3.6 times more Fiber and 2.9 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.