Comparing Nutrients in 100 calories Sunflower Seeds VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 100 calories

• Sunflower Seeds: 17g
• Crackers, gluten-free, multi-seeded and multigrain: 22g

Sunflower Seeds have 1.3 times more energy per 100g than Crackers, gluten-free, multi-seeded and multigrain. It has very high energy density when compared to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.26% 0.19g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.19g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	5.93% 2.25g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	6.3% 0.082mg	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	9.7% 39μg	1.93% 7.73μg	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	0.27% 0.24mg	0% 0mg	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	40% 6.02mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.52% 3.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	5.25% 52.5mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	13.5% 0.12mg	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	11.2% 0.9mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	8.6% 36.2mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	23.5% 0.54mg	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	16% 113mg	11.8% 82.6mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	7% 3.84μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.021% 0.79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

• Dried Sunflower Seed Kernels have 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B6, 5 times more Vitamin B9 and 18.2 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

• Dried Sunflower Seed Kernels have 2.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Selenium and 1.5 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 3.9 times more Calcium, 1.6 times more Manganese and 62.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 2.5 times more Fat, 1.7 times more Saturated Fat, 3.5 times more Omega 6 and 1.4 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 19.9 times more Omega 3, 4.3 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.