Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Sunflower SeedsVS Crackers, cream, Gamesa Sabrosas

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Crackers, cream, Gamesa Sabrosas
6%
39%
55%
14 oz ▼

Macro Nutrients

80%2318kcal
Energy
66.2%1921kcal
2318 kcalvs1921 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
211%204g
Fat
83.3%81g
204 gvs81 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
55.3%17.7g
Saturated Fat
66.5%21.3g
17.7 gvs21.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
15%0.24g
Omega 3
11%0.18g
0.24 gvs0.18 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
538%91g
Omega 6
56%9.53g
91 gvs9.53 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
61%79.4g
Carbohydrate
197%256g
79.4 gvs256 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
14.3%10.4g
Sugars
51.3%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.4 gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
5.2%3.77g
≤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]
NA gvs3.77 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%3.65g
NA gvs3.65 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%9.92g
Sucrose
%24.7g
9.92 gvs24.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
90%34g
Fiber
25%9.53g
34 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
147%82.5g
Protein
49.7%28g
82.5 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

1.32%12μg
Vitamin A
NA
RAE, retinol activity equivalents
12 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
490%5.87mg
Vitamin B1
99%1.2mg
Thiamine
5.87 mgvs1.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
108%1.4mg
Vitamin B2
73.3%0.95mg
Riboflavin
1.4 mgvs0.95 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
207%33mg
Vitamin B3
126%20mg
Niacin, nicotinic acid, niacinamide
33 mgvs20 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
89.7%4.5mg
Vitamin B5
36.7%1.83mg
Pantothenic acid
4.5 mgvs1.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
411%5.34mg
Vitamin B6
20%0.26mg
Pyridoxine
5.34 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
225%901μg
Vitamin B9
148%591μg
Folates and Folic Acid
901 μgvs591 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
76%1.83μg
Cobalamin
0 μgvs1.83 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
NA
Ascorbic acid
5.56 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
931%140mg
Vitamin E
42%6.3mg
Tocopherols and Tocotrienols
140 mgvs6.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
59.2%71μg
Phytomenadione or phylloquinone
0 μgvs71 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

31%310mg
Calcium
10.3%103mg
310 mgvs103 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
794%7.14mg
Copper
49%0.44mg
7.14 mgvs0.44 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
260%21mg
Iron
366%29.3mg
21 mgvs29.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
307%1290mg
Magnesium
23.6%99mg
1290 mgvs99 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
336%7.74mg
Manganese
134%3.1mg
7.74 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
374%2619mg
Phosphorus
55.6%389mg
2619 mgvs389 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
75.3%2560mg
Potassium
15%512mg
2560 mgvs512 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
382%210μg
Selenium
68.6%37.7μg
210 μgvs37.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.4%35.7mg
Sodium
304%4556mg
35.7 mgvs4556 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
180%20mg
Zinc
24%2.6mg
20 mgvs2.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.51%18.8g
Water
0.48%17.7g
18.8 gvs17.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Crackers, cream, Gamesa Sabrosas:
Comparing minerals per 14 ounces for Sunflower Seeds vs Crackers, cream, Gamesa Sabrosas:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: