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

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Oil Roasted Sunflower Seeds: 50.7g

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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, standard snack-type, regular	Oil 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	27% 26g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	6.64% 4.8g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 1.2g	g per day for Men 19-50 years
Fiber	3.56% 1.35g	14% 5.37g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Oil 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.8μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, regular have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.2 times more Vitamin B3 and 25.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.3 times more Vitamin B5, 10.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 10.3 times more Vitamin E than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Oil Roasted 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, standard snack-type, regular vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular have 1.6 times more Calcium and 280.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.9 times more Copper, 6.1 times more Magnesium, 3.6 times more Manganese, 4 times more Phosphorus, 3.5 times more Potassium, 10.1 times more Selenium and 9.2 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular have 22.2 times more Omega 3, 3.1 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 2.5 times more Omega 6, 4 times more Fiber and 2.6 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.