Comparing Nutrients in 300 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Roasted Sunflower Seeds

Weight per 300 calories

Crackers, cream, La Moderna Rikis Cream Crackers

64.7g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Crackers, cream, La Moderna Rikis Cream Crackersvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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13%12.6g

Fat

26.5%25.7g

12.6 gvs25.7 g

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

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5.32%1.7g

Saturated Fat

8.4%2.7g

1.7 gvs2.7 g

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

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0.81%0.013g

Omega 3

2.22%0.036g

0.013 gvs0.036 g

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

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2.33%0.4g

Omega 6

99%17g

0.4 gvs17 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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32.3%42g

Carbohydrate

9.54%12.4g

42 gvs12.4 g

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

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9.3%6.73g

Sugars

1.94%1.4g

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

6.73 gvs1.4 g

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

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0.98%0.71g

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]

0.71 gvsNA g

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

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%0.61g

Glucose

0.61 gvsNA g

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

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%5.15g

Sucrose

5.15 gvsNA g

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

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4.1%1.55g

Fiber

15%5.72g

1.55 gvs5.72 g

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

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8.3%4.65g

Protein

17.8%9.96g

4.65 gvs9.96 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 Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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Vitamin B1

4.55%0.055mg

Thiamine

NA mgvs0.055 mg

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

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Vitamin B2

9.75%0.13mg

Riboflavin

NA mgvs0.13 mg

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

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Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

NA mgvs3.63 mg

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

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Vitamin B5

72.6%3.63mg

Pantothenic acid

NA mgvs3.63 mg

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

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Vitamin B6

32%0.41mg

Pyridoxine

NA mgvs0.41 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

30.5%122μg

Folates and Folic Acid

NA μgvs122 μg

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

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21.6%0.52μg

Vitamin B12

0%0μg

Cobalamin

0.52 μgvs0 μg

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

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Vitamin C

0.8%0.72mg

Ascorbic acid

NA mgvs0.72 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

89.7%13.5mg

Tocopherols and Tocotrienols

NA mgvs13.5 mg

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

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Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

NA μgvs1.4 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 Roasted Sunflower Seeds

47.5%475mg

Calcium

3.6%36mg

475 mgvs36 mg

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

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8.1%0.073mg

Copper

105%0.94mg

0.073 mgvs0.94 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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53.7%4.3mg

Iron

24.5%1.96mg

4.3 mgvs1.96 mg

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

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4.3%18mg

Magnesium

16%66.5mg

18 mgvs66.5 mg

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

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23.8%0.55mg

Manganese

47.3%1.1mg

0.55 mgvs1.1 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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9.24%64.7mg

Phosphorus

85%595mg

64.7 mgvs595 mg

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

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2.22%75.6mg

Potassium

13%438mg

75.6 mgvs438 mg

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

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Selenium

74.3%41μg

NA μgvs41 μg

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

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32.4%486mg

Sodium

0.1%1.55mg

486 mgvs1.55 mg

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

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24%2.66mg

Zinc

24.8%2.73mg

2.66 mgvs2.73 mg

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

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0.078%2.9g

Water

0.017%0.62g

2.9 gvs0.62 g

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

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Lets compare vitamin content per 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers vs Roasted Sunflower Seeds:

Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 300 calories for Crackers, cream, La Moderna Rikis Cream Crackers vs Roasted Sunflower Seeds:

Crackers, cream, La Moderna Rikis Cream Crackers have 13.2 times more Calcium, 2.2 times more Iron and 314.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Copper, 3.7 times more Magnesium, 2 times more Manganese, 9.2 times more Phosphorus and 5.8 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
Both Crackers, cream, La Moderna Rikis Cream Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, cream, La Moderna Rikis Cream Crackers have 3.4 times more Carbohydrate and 4.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 1.6 times more Saturated Fat, 42.7 times more Omega 6, 3.7 times more Fiber and 2.1 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
Both Crackers, cream, La Moderna Rikis Cream Crackers and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozenRoasted Sunflower SeedsVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: