Comparing Nutrients in 300 calories Crackers, saltines, fat-free, low-sodium VS Roasted Sunflower Seeds

Weight per 300 calories

• Crackers, saltines, fat-free, low-sodium: 76.3g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Crackers, saltines, fat-free, low-sodium, which is very high in comparison to other foods. Crackers, saltines, fat-free, low-sodium having high energy density.

Which food has more nutrients per 300 calories - Crackers, saltines, fat-free, low-sodium or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	1.94% 1.4g	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	5.42% 2.06g	15% 5.72g	38g per day for Men 19-50 years
Protein	14.3% 8g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Roasted 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	33% 0.4mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	32% 0.41mg	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	23.7% 95μg	30.5% 122μg	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	0.61% 0.092mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.74μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	105% 0.94mg	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	73.7% 5.9mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	4.73% 20mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	47.3% 1.1mg	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	12.3% 86.3mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	2.6% 87.8mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	43.2% 648mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	6.52% 0.72mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, saltines, fat-free, low-sodium vs Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 7.2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.2 times more Vitamin B5, 6.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 146.9 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted 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, saltines, fat-free, low-sodium vs Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 3 times more Iron and 419.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 8.5 times more Copper, 3.4 times more Magnesium, 2.2 times more Manganese, 6.9 times more Phosphorus, 5 times more Potassium, 2.5 times more Selenium and 3.8 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 300 calories:

• Crackers, saltines, fat-free, low-sodium have 5.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 21 times more Fat, 14.4 times more Saturated Fat, 34.2 times more Omega 6 and 2.8 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.