Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Sunflower Seed Butter	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	42.2% 1224kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	124% 161g	130g per day for Men 19-50 years
Sugars	29% 21g	2.4% 1.75g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	23% 0.3mg	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	118% 470μg	10.4% 41.7μg	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	5.95% 5.36mg	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	303% 45.4mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	98% 0.88mg	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	102% 8.18mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	NA	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	189% 1322mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Sunflower Seed Butter have 3.7 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin C and 18.5 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• Both Sunflower Seed Butter and Rice cake, cracker (include hain mini rice cakes) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Sunflower Seed Butter have 5.8 times more Calcium, 3.6 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium and 1.6 times more Zinc than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 23.7 times more Sodium than Sunflower Seed Butter no Salt.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.6 times more Energy, 12.8 times more Fat, 5.3 times more Saturated Fat, 3.3 times more Omega 3, 6.5 times more Omega 6, 12 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 3.5 times more Carbohydrate than Sunflower Seed Butter no Salt.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3