Comparing Nutrients in 300 calories Crackers, standard snack-type, regular VS Roasted Sunflower Seeds

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Roasted Sunflower Seeds: 51.5g

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

Which food has more nutrients per 300 calories - Crackers, standard snack-type, regular or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, standard snack-type, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	6.64% 4.8g	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	0.24% 0.17g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	3.56% 1.35g	15% 5.72g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	20.4% 0.24mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	13.5% 54μg	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	12% 1.8mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.8μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	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	29.6% 2.37mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	21% 146mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, regular vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular have 4.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 29.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 14.8 times more Vitamin B5, 11.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 7.5 times more Vitamin E than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular 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, standard snack-type, regular vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular have 2 times more Calcium, 1.2 times more Iron and 276.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 15.4 times more Copper, 6.3 times more Magnesium, 3.8 times more Manganese, 4.1 times more Phosphorus, 6.3 times more Potassium, 10.4 times more Selenium and 9.5 times more Zinc than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular have 1.2 times more Saturated Fat, 25.6 times more Omega 3, 2.9 times more Carbohydrate and 3.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 2.5 times more Omega 6, 4.2 times more Fiber and 2.6 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.