Comparing Nutrients in 300 calories Crackers, standard snack-type, with whole wheat VS Sunflower Seeds

Weight per 300 calories

• Crackers, standard snack-type, with whole wheat: 64.8g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, standard snack-type, with whole wheat, which is very high in comparison to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

Which food has more nutrients per 300 calories - Crackers, standard snack-type, with whole wheat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	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	34% 44.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	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	0.16% 0.12g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 6.3g	% 1.3g	g per day for Men 19-50 years
Fiber	8.36% 3.17g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	17.3% 0.21mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.16% 0.31mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.97% 0.12mg	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	9.4% 37.6μg	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	12.5% 1.88mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.67% 9.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 108mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	29.6% 2.37mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.5mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	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	33% 231mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	4% 135mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.64μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	6.54% 0.72mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.048% 1.77g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, with whole wheat vs Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 5.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 9.6 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat vs Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have 2.7 times more Calcium and 104.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.2 times more Copper, 5.5 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium, 4.8 times more Selenium and 3.6 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, with whole wheat have 1.2 times more Saturated Fat, 18.8 times more Omega 3, 4.3 times more Carbohydrate and 5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Fat, 2.6 times more Omega 6, 1.4 times more Fiber and 2.3 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.