Comparing Nutrients in 100 grams Sunflower Seeds VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	20% 584kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	8.23% 2.63g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	50% 65g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	14.4% 10.4g	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	1.5% 1.1g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 7.97g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	37% 20.8g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	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	56.8% 227μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	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	234% 35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	7.8% 78mg	73.4% 734mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	12.6% 0.11mg	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	65.6% 5.25mg	83% 6.64mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	36.7% 0.85mg	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	94% 660mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	50% 752mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Dried Sunflower Seed Kernels.

Comparing minerals per 100 grams for Sunflower Seeds vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Dried Sunflower Seed Kernels have 15.9 times more Copper, 11.6 times more Magnesium, 2.3 times more Manganese, 6.6 times more Phosphorus, 5.5 times more Potassium and 1.2 times more Zinc than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 9.4 times more Calcium, 1.3 times more Iron and 83.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.6 times more Fat, 1.7 times more Saturated Fat, 3 times more Omega 3, 37.7 times more Omega 6, 3.6 times more Fiber and 2.9 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 3.2 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Glucose and Sucrose in 100 g.