Lets compare vitamin content per 14 ounces of Rice crackers vs Sunflower Seeds:
Rice crackers have 1.4 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C and 27.9 times more Vitamin E than Rice crackers.
Both Rice crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Rice crackers vs Sunflower Seeds:
Rice crackers have 2.1 times more Manganese and 25.9 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Calcium, 6 times more Copper, more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Rice crackers.
Comparison of macro-nutrients per 14 ounces:
Rice crackers have 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 10.3 times more Fat, more Saturated Fat, 14.6 times more Omega 6, more Sugars, more Fiber and 2.1 times more Protein than Rice crackers.
Both Rice crackers and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
Both Rice crackers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.