Comparing Nutrients in 5 ounces Nabisco, Nabisco Ritz Crackers VS 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	24% 697kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	22% 28.3g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	1.15% 0.84g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 8.97g	% 3.54g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	32% 12g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz 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	52.2% 0.63mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.2% 6.9mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	25.5% 102μg	80.4% 322μg	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	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	33% 4.95mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	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	79.2% 6.34mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	55.3% 387mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.42g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 22.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 10.1 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 5 ounces for Nabisco, Nabisco Ritz Crackers vs Sunflower Seeds:

• Nabisco, Nabisco Ritz Crackers have 2 times more Calcium and 98 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.5 times more Copper, 17.1 times more Magnesium, 3.6 times more Manganese, 2.4 times more Phosphorus, 5.4 times more Potassium, 11.5 times more Selenium and 8.2 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Nabisco, Nabisco Ritz Crackers have 1.2 times more Saturated Fat, 20.5 times more Omega 3, 3.2 times more Carbohydrate and 3.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Fat, 2.4 times more Omega 6, 3.7 times more Fiber and 2.9 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.