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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Sunflower Seeds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	28.5% 828kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	69.2% 90g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	16% 11.5g	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	NA	1.15% 0.84g	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	NA	% 0.91g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 8.97g	g per day for Men 19-50 years
Fiber	32% 12g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	43.2% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	6.54% 0.085mg	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	80.4% 322μg	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	33% 4.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	11% 111mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	19.5% 0.18mg	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	93% 7.44mg	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	33.3% 0.77mg	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	134% 936mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.12% 4.42g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Nabisco, Nabisco Ritz Crackers contain more Vitamin K than Dried Sunflower Seed Kernels.

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

• Dried Sunflower Seed Kernels have 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.
• While Nabisco, Nabisco Ritz Crackers contain 2 times more Calcium and 98 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Nabisco, Nabisco Ritz Crackers have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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