Comparing Nutrients in 100 grams Nabisco, Nabisco Ritz Crackers VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 492kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	56.8% 9.65g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	4.3% 3.1g	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	0.81% 0.59g	0% 0g	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	% 0.64g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 6.33g	% 2.37g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	13% 7.23g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.88mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	61% 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	18% 72μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.4% 154mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	200% 1.8mg	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	56% 4.47mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	90% 2.08mg	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	39% 273mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	8.36% 4.6μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	58.8% 882mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.084% 3.12g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Nabisco, Nabisco Ritz Crackers vs Oil Roasted Sunflower Seeds:

• Nabisco, Nabisco Ritz Crackers have 1.4 times more Vitamin B1 and 16.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 18.8 times more Vitamin B5, 13.2 times more Vitamin B6, 3.3 times more Vitamin B9 and 10.4 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.

Comparing minerals per 100 grams for Nabisco, Nabisco Ritz Crackers vs Oil Roasted Sunflower Seeds:

• Nabisco, Nabisco Ritz Crackers have 1.8 times more Calcium and 294 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Copper, 6.7 times more Magnesium, 3.9 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium, 17 times more Selenium and 8.5 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Nabisco, Nabisco Ritz Crackers have 15.2 times more Omega 3, 2.8 times more Carbohydrate and 2.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Fat, 1.3 times more Saturated Fat, 3.5 times more Omega 6, 4.6 times more Fiber and 2.8 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Nabisco, Nabisco Ritz Crackers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.