Comparing Nutrients in 300 calories Crackers, gluten-free, multi-seeded and multigrain VS Toasted Sunflower Seeds

Weight per 300 calories

• Crackers, gluten-free, multi-seeded and multigrain: 66.2g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.4 times more energy per unit of mass than Crackers, gluten-free, multi-seeded and multigrain, which is very high in comparison to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Which food has more nutrients per 300 calories - Crackers, gluten-free, multi-seeded and multigrain or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.8% 44g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	13.3% 7.45g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.8% 0.11mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	30% 0.39mg	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	5.8% 23μg	29% 115μg	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% 0mg	0.75% 0.68mg	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	6.62% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.8% 158mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	99% 0.89mg	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	23.4% 1.87mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	70.6% 1.62mg	44.5% 1.02mg	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	35.4% 248mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.064% 2.38g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, gluten-free, multi-seeded and multigrain vs Toasted Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 5 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, gluten-free, multi-seeded and multigrain vs Toasted Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 5.7 times more Calcium, 1.7 times more Magnesium, 1.6 times more Manganese and 199.5 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 1.8 times more Iron, 2.3 times more Phosphorus and 1.5 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, gluten-free, multi-seeded and multigrain have 16 times more Omega 3, 4.4 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Fat, 2.1 times more Saturated Fat and 5.4 times more Omega 6 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.