Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 7 ounces Rice crackersVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Rice crackers
10%
11%
79%
Toasted Sunflower Seeds
10%
77%
13%
7 oz ▼

Macro Nutrients

28.5%826kcal
Energy
42.4%1228kcal
826 kcalvs1228 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Snacks rich in Energy
10.2%9.92g
Fat
116%113g
9.92 gvs113 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Snacks rich in Fat
0%0g
Saturated Fat
37%12g
0 gvs12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Snacks rich in Saturated Fat
7.3%0.12g
Omega 3
9.8%0.16g
0.12 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Snacks rich in Omega 3
18.5%3.14g
Omega 6
436%74g
3.14 gvs74 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Snacks rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Snacks rich in Cholesterol
126%164g
Carbohydrate
31.4%41g
164 gvs41 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate
0%0g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Snacks rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Snacks rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Snacks rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Snacks rich in Sucrose
0%0g
Fiber
60%23g
0 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
35.4%20g
Protein
61%34g
20 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
72%0.87mg
Vitamin B1
53.7%0.64mg
Thiamine
0.87 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1
15.4%0.2mg
Vitamin B2
43.5%0.57mg
Riboflavin
0.2 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2
68.7%11mg
Vitamin B3
52%8.33mg
Niacin, nicotinic acid, niacinamide
11 mgvs8.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
64.3%3.2mg
Vitamin B5
280%14mg
Pantothenic acid
3.2 mgvs14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
84.6%1.1mg
Vitamin B6
123%1.6mg
Pyridoxine
1.1 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B7
11%43.7μg
Vitamin B9
118%472μg
Folates and Folic Acid
43.7 μgvs472 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
3.1%2.78mg
Ascorbic acid
0 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Snacks rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
16.7%2.5mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.5 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Snacks rich in Vitamin E
3.47%4.17μg
Vitamin K
NA
Phytomenadione or phylloquinone
4.17 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Snacks rich in Vitamin K

Minerals

0%0mg
Calcium
11.3%113mg
0 mgvs113 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Snacks rich in Calcium
66.4%0.6mg
Copper
404%3.64mg
0.6 mgvs3.64 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Snacks rich in Copper
0%0μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
0 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Snacks rich in Fluoride
0%0mg
Iron
169%13.5mg
0 mgvs13.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Snacks rich in Iron
73.7%310mg
Magnesium
61%256mg
310 mgvs256 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Snacks rich in Magnesium
351%8.08mg
Manganese
182%4.2mg
8.08 mgvs4.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Snacks rich in Molybdenum
103%718mg
Phosphorus
328%2298mg
718 mgvs2298 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Snacks rich in Phosphorus
14%482mg
Potassium
28.7%974mg
482 mgvs974 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Snacks rich in Potassium
92%50.6μg
Selenium
NA
50.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Snacks rich in Selenium
31%462mg
Sodium
0.4%5.95mg
462 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Snacks rich in Sodium
39.7%4.37mg
Zinc
96%10.5mg
4.37 mgvs10.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Snacks rich in Zinc
0.006%0.22g
Water
0.054%2g
0.22 gvs2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water
Lets compare vitamin content per 7 ounces of Rice crackers vs Toasted Sunflower Seeds:
Comparing minerals per 7 ounces for Rice crackers vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: