Comparing Nutrients in 100 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Sunflower Seeds

Weight per 100 calories

Crackers, cream, La Moderna Rikis Cream Crackers

21.6g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, cream, La Moderna Rikis Cream Crackers, which is very high in comparison to other foods. Crackers, cream, La Moderna Rikis Cream Crackers having very high energy density.

Which food has more nutrients per 100 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Crackers, cream, La Moderna Rikis Cream Crackersvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.33%4.2g

Fat

9.1%8.8g

4.2 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.77%0.57g

Saturated Fat

2.4%0.76g

0.57 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.27%0.004g

Omega 3

0.64%0.01g

0.004 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.78%0.13g

Omega 6

23.2%3.95g

0.13 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.8%14g

Carbohydrate

2.63%3.42g

14 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.24g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.24 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.33%0.24g

Fructose

≤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]

0.24 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.2g

Glucose

0.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.7g

Sucrose

%0.43g

1.7 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.36%0.52g

Fiber

3.88%1.47g

0.52 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.77%1.55g

Protein

6.35%3.56g

1.55 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, cream, La Moderna Rikis Cream Crackersvs Sunflower Seeds

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

NA μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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Vitamin B1

21%0.25mg

Thiamine

NA mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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Vitamin B2

4.68%0.061mg

Riboflavin

NA mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

17.7%0.23mg

Pyridoxine

NA mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

9.7%39μg

Folates and Folic Acid

NA μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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7.2%0.17μg

Vitamin B12

0%0μg

Cobalamin

0.17 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0.27%0.24mg

Ascorbic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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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Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, cream, La Moderna Rikis Cream Crackersvs Sunflower Seeds

16%158mg

Calcium

1.34%13.4mg

158 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.7%0.024mg

Copper

34.2%0.31mg

0.024 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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18%1.43mg

Iron

11.2%0.9mg

1.43 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.44%6.03mg

Magnesium

13.3%55.7mg

6.03 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.9%0.18mg

Manganese

14.5%0.33mg

0.18 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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3.08%21.6mg

Phosphorus

16%113mg

21.6 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.74%25.2mg

Potassium

3.25%110mg

25.2 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

16.5%9.08μg

NA μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%162mg

Sodium

0.1%1.54mg

162 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.05%0.89mg

Zinc

7.8%0.86mg

0.89 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.026%0.97g

Water

0.022%0.81g

0.97 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

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

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

Crackers, cream, La Moderna Rikis Cream Crackers have 11.8 times more Calcium, 1.6 times more Iron and 105.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 12.7 times more Copper, 9.2 times more Magnesium, 1.8 times more Manganese, 5.2 times more Phosphorus and 4.4 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
Both Crackers, cream, La Moderna Rikis Cream Crackers and Dried Sunflower Seed Kernels have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, cream, La Moderna Rikis Cream Crackers have 4.1 times more Carbohydrate and 5 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 1.3 times more Saturated Fat, 29.9 times more Omega 6, 2.8 times more Fiber and 2.3 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
Both Crackers, cream, La Moderna Rikis Cream Crackers and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozenSunflower SeedsVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: