Comparing Nutrients in 300 calories Crackers, multigrain VS Sunflower Seeds

Weight per 300 calories

• Crackers, multigrain: 62.2g
• Sunflower Seeds: 51.4g

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

Which food has more nutrients per 300 calories - Crackers, multigrain or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, multigrain	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.47g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	5.73% 2.18g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.9% 4.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	53% 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% 64μg	29% 117μg	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	0.8% 0.72mg	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	7.26% 1.1mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.7% 22.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.87% 8.7mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	103% 0.92mg	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	20% 1.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	43.6% 1mg	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	26% 182mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16.2μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	36.6% 550mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, multigrain vs Sunflower Seeds:

• Crackers, multigrain have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 2 times more Vitamin B3, 9.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 16.6 times more Vitamin E than Crackers, multigrain.
• Both Crackers, multigrain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Crackers, multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, multigrain vs Sunflower Seeds:

• Crackers, multigrain have 118.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 9.8 times more Copper, 1.7 times more Iron, 9.2 times more Magnesium, 1.9 times more Phosphorus, 3.1 times more Potassium, 1.7 times more Selenium and 4.2 times more Zinc than Crackers, multigrain.

Comparison of macro-nutrients per 300 calories:

• Crackers, multigrain have 27.5 times more Omega 3, 4.1 times more Carbohydrate and 5.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 1.8 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Crackers, multigrain.
• Both Crackers, multigrain and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Crackers, multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.