Comparing Nutrients in 300 calories Crackers, flavored, fish-shaped VS Sunflower Seed Flour

Weight per 300 calories

• Crackers, flavored, fish-shaped: 64.8g
• Sunflower Seed Flour: 92g

Crackers, flavored, fish-shaped have 1.4 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Crackers, flavored, fish-shaped	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	NA	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	0.08% 0.058g	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	% 0.19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.3% 2g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.24% 0.055mg	53.3% 0.69mg	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	24.8% 99μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	5.38% 53.8mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	9.65% 0.087mg	175% 1.58mg	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	37% 2.97mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	3.86% 16mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	79% 1.8mg	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	15.5% 108mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	0.19% 6.87g	3700g per day for Men 19-50 years

Crackers, Flavored, Fish-shaped VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Sunflower Seed Flour:

• 300 calories of Crackers, flavored, fish-shaped have 1.4 times more Vitamin B2 than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 5.6 times more Vitamin B1, 1.6 times more Vitamin B3, 14.2 times more Vitamin B5, 12.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• 300 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Sunflower Seed Flour:

• 300 calories of Crackers, flavored, fish-shaped have 227.7 times more Sodium than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2 times more Calcium, 18.2 times more Copper, 2.1 times more Iron, 19.7 times more Magnesium, 5 times more Manganese, 5.9 times more Phosphorus, 20.7 times more Selenium and 6.4 times more Zinc than Crackers, flavored, fish-shaped.
• 300 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium and Selenium
• Both Crackers, flavored, fish-shaped as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, flavored, fish-shaped have 7.7 times more Fat, 148.2 times more Omega 3, 2.8 times more Omega 6 and 1.3 times more Carbohydrate than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2.4 times more Fiber and 6.7 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6