Comparing Nutrients in 100 calories Sunflower Seeds VS Crackers, whole-wheat, low salt

Weight per 100 calories

• Sunflower Seeds: 17g
• Crackers, whole-wheat, low salt: 22.6g

Sunflower Seeds have 1.3 times more energy per 100g than Crackers, whole-wheat, low salt. It has very high energy density when compared to other foods. Crackers, whole-wheat, low salt having very high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Crackers, whole-wheat, low salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Sunflower Seeds	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	8.26% 1.4g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.12% 0.084g	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	6.24% 2.37g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.55% 2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, whole-wheat, low salt	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	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	3.18% 0.041mg	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	1.6% 6.32μg	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	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.56% 1.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	11% 0.1mg	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	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	5.32% 22.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	22% 0.51mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	6.03% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.4% 0.49mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.016% 0.61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Crackers, whole-wheat, low salt:

• Dried Sunflower Seed Kernels have 5.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 5.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 31 times more Vitamin E than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, low salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• Dried Sunflower Seed Kernels have 3.1 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 2.7 times more Selenium and 1.8 times more Zinc than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.5 times more Manganese and 27.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, low salt have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 2.3 times more Fat, 2.8 times more Omega 6 and 1.8 times more Protein than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 8.3 times more Omega 3, 4.5 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, low salt have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.