Comparing Nutrients in 100 calories Crackers, standard snack-type, with whole wheat VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Crackers, standard snack-type, with whole wheat: 21.6g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, standard snack-type, with whole wheat, which is very high in comparison to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

Which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0.72% 0.53g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.054% 0.039g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.052g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0.4g	g per day for Men 19-50 years
Fiber	2.8% 1.06g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.76% 0.069mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.04% 0.052mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.05% 0.1mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.13% 12.5μg	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.21% 0.19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.18% 0.63mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	4.73% 0.043mg	34% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.85% 0.79mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	8.6% 0.2mg	15.3% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	1.33% 45mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	10.8% 162mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	2.18% 0.24mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, standard snack-type, with whole wheat vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 5.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.4 times more Vitamin B5, 3.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 9.8 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, standard snack-type, with whole wheat vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have 2.5 times more Calcium and 318.8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.2 times more Copper, 2.1 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 3.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, standard snack-type, with whole wheat have 14.1 times more Omega 3, 3.8 times more Carbohydrate and 4.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Fat, 1.3 times more Saturated Fat, 3.8 times more Omega 6, 1.7 times more Fiber and 2.2 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.