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Comparing Nutrients in 100 calories Crackers, saltines, fat-free, low-sodiumVS Sunflower Seeds

Weight per 100 calories

Crackers, saltines, fat-free, low-sodium
25.4g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Crackers, saltines, fat-free, low-sodium, which is very high in comparison to other foods. Crackers, saltines, fat-free, low-sodium having high energy density.

Which food has more nutrients per 100 calories - Crackers, saltines, fat-free, low-sodium or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

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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0.42%0.41g
Fat
9.1%8.8g
0.41 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.062g
Saturated Fat
2.4%0.76g
0.062 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.6%0.01g
Omega 3
0.64%0.01g
0.01 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.97%0.16g
Omega 6
23.2%3.95g
0.16 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g
Carbohydrate
2.63%3.42g
21 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.13%0.097g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.097 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.8%0.69g
Fiber
3.88%1.47g
0.69 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
4.77%2.67g
Protein
6.35%3.56g
2.67 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
0 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg
Vitamin B1
21%0.25mg
Thiamine
0.13 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.5%0.15mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.15 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.1%1.45mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
1.45 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2%0.099mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.099 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1.66%0.022mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.022 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.9%31.6μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
31.6 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.2%0.031mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0.031 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.04%1.25μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.25 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.56%5.6mg
Calcium
1.34%13.4mg
5.6 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.1%0.037mg
Copper
34.2%0.31mg
0.037 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
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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24.6%1.96mg
Iron
11.2%0.9mg
1.96 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.58%6.6mg
Magnesium
13.3%55.7mg
6.6 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.05%0.16mg
Manganese
14.5%0.33mg
0.16 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
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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4.1%28.8mg
Phosphorus
16%113mg
28.8 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.86%29.3mg
Potassium
3.25%110mg
29.3 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.9%5.45μg
Selenium
16.5%9.08μg
5.45 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
14.4%216mg
Sodium
0.1%1.54mg
216 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.17%0.24mg
Zinc
7.8%0.86mg
0.24 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
0.023%0.87g
Water
0.022%0.81g
0.87 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, saltines, fat-free, low-sodium vs Sunflower Seeds:
Comparing minerals per 100 calories for Crackers, saltines, fat-free, low-sodium vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: