Comparing Nutrients in 300 calories Crackers, melba toast, rye (includes pumpernickel) VS Sunflower Seed Flour

Weight per 300 calories

• Crackers, melba toast, rye (includes pumpernickel): 77g
• Sunflower Seed Flour: 92g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Crackers, melba toast, rye (includes pumpernickel) or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.62g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	16.2% 6.17g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	16% 8.95g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.36mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.47% 0.37mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	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	16.4% 65.6μg	51% 204μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	6% 60mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	35.5% 2.84mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.16% 30mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 141mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	54.3% 30μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	9.53% 1.05mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.1% 3.78g	0.19% 6.87g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Rye (includes Pumpernickel) VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, melba toast, rye (includes pumpernickel) or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Crackers, melba toast, rye (includes pumpernickel) vs Sunflower Seed Flour:

• 300 kcal of Partially Defatted Sunflower Seed Flour contain 8 times more Vitamin B1, 1.8 times more Vitamin B3, 16.3 times more Vitamin B5, 10.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B6
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, melba toast, rye (includes pumpernickel) vs Sunflower Seed Flour:

• 300 calories of Crackers, melba toast, rye (includes pumpernickel) have 251.1 times more Sodium than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 1.7 times more Calcium, 5.1 times more Copper, 2.1 times more Iron, 10.6 times more Magnesium, 3.2 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Selenium and 4.3 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) 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, melba toast, rye (includes pumpernickel) have 1.8 times more Carbohydrate and 1.3 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 4.9 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.