Comparing Nutrients in 5 ounces Sunflower Seeds VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rice crackers	10%	11%	79%

Macro Nutrients

	Sunflower Seeds	Rice crackers	Recommended Dietary Allowance
Energy	28.5% 828kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	90% 117g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	0% 0g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rice crackers	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	60.4% 0.79mg	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	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rice crackers	Recommended Dietary Allowance
Calcium	11% 111mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	251% 5.77mg	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	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Rice crackers:

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C and 27.9 times more Vitamin E than Rice crackers.
• While Rice crackers contain 1.4 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Rice crackers:

• Dried Sunflower Seed Kernels have more Calcium, 6 times more Copper, more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Rice crackers.
• While Rice crackers contain 2.1 times more Manganese and 25.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 10.3 times more Fat, more Saturated Fat, 14.6 times more Omega 6, more Sugars, more Fiber and 2.1 times more Protein than Rice crackers.
• While Rice crackers contain 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rice crackers have similar amounts of Omega 3 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Rice crackers have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.