Comparing Nutrients in 300 calories Crackers, standard snack-type, sandwich, with peanut butter filling VS Roasted Sunflower Seeds

Weight per 300 calories

• Crackers, standard snack-type, sandwich, with peanut butter filling: 60.7g
• 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, sandwich, with peanut butter filling or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.76g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	8.8% 6.38g	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	0.43% 0.31g	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	% 1.68g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	3.68% 1.4g	15% 5.72g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.067% 0.61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	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% 52.2μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.25% 0.006μg	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	8.34% 1.25mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.9% 49mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	21% 1.7mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	7.95% 33.4mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	23.8% 166mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	3.84% 131mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	12% 6.56μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	6.24% 0.69mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.048% 1.78g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 5.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 10.8 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.4 times more Calcium and 314.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium, 6.2 times more Selenium and 4 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.9 times more Carbohydrate and 4.5 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, 6.1 times more Omega 6, 4.1 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.