Comparing Nutrients in 5 ounces Nabisco, Nabisco Ritz Crackers VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 697kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	26.2% 34g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	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	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz 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	52.2% 0.63mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.2% 6.9mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	25.5% 102μg	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	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	79.2% 6.34mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	55.3% 387mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.42g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Nabisco, Nabisco Ritz Crackers vs Roasted Sunflower Seeds:

• Nabisco, Nabisco Ritz Crackers have 4.2 times more Vitamin B1 and 18.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 19 times more Vitamin B5, 13.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 7.5 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.

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

• Nabisco, Nabisco Ritz Crackers have 2.2 times more Calcium and 294 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.8 times more Copper, 6.8 times more Magnesium, 3.9 times more Manganese, 4.2 times more Phosphorus, 7.1 times more Potassium, 17.2 times more Selenium and 8.7 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Nabisco, Nabisco Ritz Crackers have 17.9 times more Omega 3, 2.6 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 3.4 times more Omega 6, 4.8 times more Fiber and 2.7 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.