Comparing Nutrients in 100 calories Crackers, whole grain, sandwich-type, with peanut butter filling VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 21.5g
• Oil Roasted Sunflower Seeds: 17g

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

Which food has more nutrients per 100 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	6.42% 0.1g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.08% 0.86g	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	9.03% 11.7g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	NA	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	NA	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	5.3% 2.02g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	6% 0.072mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	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	3.98% 16μg	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	3.77% 0.57mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.066mg	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	8.25% 0.66mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.86% 55mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4.02μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	9.1% 137mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.043% 1.57g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, whole grain, sandwich-type, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 10.9 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 269.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 4.6 times more Copper, 3.5 times more Phosphorus, 3.3 times more Selenium and 2 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 7.5 times more Omega 3, 3 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Fat and 6.7 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat, Fiber and Protein per 100 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.