Comparing Nutrients in 100 calories Sunflower Seeds VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 100 calories

• Sunflower Seeds: 17g
• Crackers, saltines, whole wheat (includes multi-grain): 25g

Sunflower Seeds have 1.5 times more energy per 100g than Crackers, saltines, whole wheat (includes multi-grain). It has very high energy density when compared to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Sunflower Seeds	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	9.5% 1.6g	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	13% 17g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	4.43% 1.7g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, saltines, whole wheat (includes multi-grain)	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	9.74% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	4.35% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	4.1% 0.054mg	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	5.15% 20.6μg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	7.43% 0.067mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	16.3% 0.38mg	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	7.04% 49.2mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.63% 55.5mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	11.8% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	20.3% 305mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.067% 2.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Crackers, saltines, whole wheat (includes multi-grain):

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 20.1 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain):

• Dried Sunflower Seed Kernels have more Calcium, 4.6 times more Copper, 3.2 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 1.4 times more Iron and 197.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 3.3 times more Fat, more Saturated Fat, 2.4 times more Omega 6 and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 19.3 times more Omega 3 and 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Energy and Fiber per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.