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Comparing Nutrients in 100 grams Nabisco, Nabisco Ritz CrackersVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Nabisco, Nabisco Ritz Crackers
6%
42%
52%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

17%492kcal
Energy
20%584kcal
492 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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24%23.2g
Fat
53%51.5g
23.2 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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17%5.45g
Saturated Fat
14%4.46g
5.45 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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77%1.23g
Omega 3
3.75%0.06g
1.23 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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56.8%9.65g
Omega 6
136%23g
9.65 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49%63.5g
Carbohydrate
15.4%20g
63.5 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.2%8.14g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.14 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.81%0.59g
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]
0.59 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.64g
Glucose
NA
0.64 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.33g
Sucrose
%2.5g
6.33 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.05%2.3g
Fiber
22.6%8.6g
2.3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.23g
Protein
37%20.8g
7.23 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
NA μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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37%0.44mg
Vitamin B1
123%1.48mg
Thiamine
0.44 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.4%0.27mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.27 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.5%4.88mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
4.88 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.4%0.37mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.37 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.6%0.06mg
Vitamin B6
103%1.35mg
Pyridoxine
0.06 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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18%72μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
72 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
1.56%1.4mg
Ascorbic acid
NA mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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23.3%3.5mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
3.5 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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41.7%50μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
50 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.4%154mg
Calcium
7.8%78mg
154 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.8%0.12mg
Copper
200%1.8mg
0.12 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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56%4.47mg
Iron
65.6%5.25mg
4.47 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.52%19mg
Magnesium
77.4%325mg
19 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.5%0.54mg
Manganese
84.8%1.95mg
0.54 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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39%273mg
Phosphorus
94%660mg
273 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.5%119mg
Potassium
19%645mg
119 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.36%4.6μg
Selenium
96%53μg
4.6 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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58.8%882mg
Sodium
0.6%9mg
882 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.55%0.61mg
Zinc
45.5%5mg
0.61 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.084%3.12g
Water
0.13%4.73g
3.12 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Nabisco, Nabisco Ritz Crackers vs Sunflower Seeds:
Comparing minerals per 100 grams for Nabisco, Nabisco Ritz Crackers vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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