Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

Roasted Sunflower Seeds

86g

Crackers, cream, La Moderna Rikis Cream Crackers

108g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Crackers, cream, La Moderna Rikis Cream Crackers. It has very high energy density when compared to other foods. Crackers, cream, La Moderna Rikis Cream Crackers having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Crackers, cream, La Moderna Rikis Cream Crackers

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44%42.8g

Fat

21.7%21g

42.8 gvs21 g

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

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14%4.5g

Saturated Fat

8.87%2.84g

4.5 gvs2.84 g

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

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3.7%0.059g

Omega 3

1.35%0.022g

0.059 gvs0.022 g

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

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166%28g

Omega 6

3.88%0.66g

28 gvs0.66 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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16%20.7g

Carbohydrate

53.8%70g

20.7 gvs70 g

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

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3.23%2.35g

Sugars

15.5%11.2g

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

2.35 gvs11.2 g

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

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Fructose

1.63%1.2g

≤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]

NA gvs1.2 g

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

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Glucose

%1.02g

NA gvs1.02 g

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

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Sucrose

%8.6g

NA gvs8.6 g

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

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25%9.54g

Fiber

6.8%2.6g

9.54 gvs2.6 g

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

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29.7%16.6g

Protein

14%7.75g

16.6 gvs7.75 g

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

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Vitamins

Roasted Sunflower Seedsvs Crackers, cream, La Moderna Rikis Cream Crackers

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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7.6%0.091mg

Vitamin B1

Thiamine

0.091 mgvsNA mg

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

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16.3%0.21mg

Vitamin B2

Riboflavin

0.21 mgvsNA mg

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

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38%6.05mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

6.05 mgvsNA mg

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

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121%6.05mg

Vitamin B5

Pantothenic acid

6.05 mgvsNA mg

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

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53%0.69mg

Vitamin B6

Pyridoxine

0.69 mgvsNA 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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51%204μg

Vitamin B9

Folates and Folic Acid

204 μgvsNA μg

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

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0%0μg

Vitamin B12

36%0.86μg

Cobalamin

0 μgvs0.86 μg

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

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1.34%1.2mg

Vitamin C

Ascorbic acid

1.2 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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149%22.4mg

Vitamin E

Tocopherols and Tocotrienols

22.4 mgvsNA mg

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

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1.93%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Crackers, cream, La Moderna Rikis Cream Crackers

6%60mg

Calcium

79%791mg

60 mgvs791 mg

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

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175%1.57mg

Copper

13.5%0.12mg

1.57 mgvs0.12 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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41%3.26mg

Iron

89.4%7.16mg

3.26 mgvs7.16 mg

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

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26.4%111mg

Magnesium

7.2%30mg

111 mgvs30 mg

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

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79%1.8mg

Manganese

39.6%0.91mg

1.8 mgvs0.91 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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142%992mg

Phosphorus

15.4%108mg

992 mgvs108 mg

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

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21.5%730mg

Potassium

3.7%126mg

730 mgvs126 mg

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

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124%68μg

Selenium

68 μgvsNA μg

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

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0.17%2.58mg

Sodium

54%810mg

2.58 mgvs810 mg

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

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41.3%4.54mg

Zinc

40.3%4.43mg

4.54 mgvs4.43 mg

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

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0.028%1.03g

Water

0.13%4.83g

1.03 gvs4.83 g

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

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Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Crackers, cream, La Moderna Rikis Cream Crackers:

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

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Crackers, cream, La Moderna Rikis Cream Crackers:

Dry Roasted Sunflower Seed Kernels no Salt have 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.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 13.2 times more Calcium, 2.2 times more Iron and 314.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 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.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 3.4 times more Carbohydrate and 4.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCrackers, cream, La Moderna Rikis Cream CrackersVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozen

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: