Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Toasted Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	30.3% 877kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	28.5% 27.6g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	20.4% 14.8g	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	2.15% 1.56g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	43% 16.3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	NA	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	84.3% 337μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.2% 1.13μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	17.8% 0.16mg	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	121% 9.65mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	52% 1.2mg	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	234% 1641mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	71% 1066mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Crackers, cream, La Moderna Rikis Cream Crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 5 ounces of Toasted Sunflower Seeds have 16.2 times more Copper, 4.6 times more Magnesium, 2.5 times more Manganese, 11.6 times more Phosphorus, 4.2 times more Potassium and 1.3 times more Zinc than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 12.9 times more Calcium and 250.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.3 times more Energy, 2.9 times more Fat, 2.3 times more Saturated Fat, 4 times more Omega 3, 61.1 times more Omega 6, 4.8 times more Fiber and 2.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3