Comparing Nutrients in 5 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS 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	22.7% 658kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.6g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	26.2% 34g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	18% 10g	49% 27.4g	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	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	104% 1040mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Crackers, cream, La Moderna Rikis Cream Crackers have 10.5 times more Calcium, 1.7 times more Iron and 250.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 16.2 times more Copper, 4.6 times more Magnesium, 2.5 times more Manganese, 11.6 times more Phosphorus, 7.3 times more Potassium and 1.3 times more Zinc than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 5 ounces:

• Crackers, cream, La Moderna Rikis Cream Crackers have 2.7 times more Carbohydrate and 3.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.6 times more Fat, 2 times more Saturated Fat, 3.5 times more Omega 3, 53.6 times more Omega 6, 4.6 times more Fiber and 2.7 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.