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

Weight per 100 calories

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

Sunflower Seeds have 1.3 times more energy per 100g than Crackers, whole grain, sandwich-type, with peanut butter filling. It has very high energy density when compared 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 - Sunflower Seeds or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	6.42% 0.1g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	5.08% 0.86g	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	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	2.8% 2.02g	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	5.3% 2.02g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	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	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	8.44% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	3.64% 0.047mg	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	3.98% 16μg	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	3.77% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	7.4% 0.066mg	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	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	7.3% 4.02μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	9.1% 137mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.043% 1.57g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 1.2 times more Vitamin B2, 4.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 10.6 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Dried Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Vitamin B3 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 4.6 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium and 1.9 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 88.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 1.9 times more Fat and 4.6 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.3 times more Saturated Fat, 10 times more Omega 3, 3.4 times more Carbohydrate, 4.5 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.