Comparing Nutrients in 300 calories Crackers, wheat, low salt VS Roasted Sunflower Seeds

Weight per 300 calories

• Crackers, wheat, low salt: 63.4g
• 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, wheat, low salt or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, wheat, low salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	5.55% 0.089g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	11.4% 8.27g	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	7.5% 2.85g	15% 5.72g	38g per day for Men 19-50 years
Protein	9.74% 5.45g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	26.7% 0.32mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.62% 0.33mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.64% 0.086mg	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	7.93% 31.7μg	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	2.1% 0.32mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.07% 6.1μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	22.4% 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	35% 2.8mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	9.36% 39.3mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	20% 140mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	8.03% 121mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	9.23% 1mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, wheat, low salt vs Roasted Sunflower Seeds:

• Crackers, wheat, low salt have 5.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11 times more Vitamin B5, 4.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 42.4 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Crackers, wheat, low salt 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, wheat, low salt vs Roasted Sunflower Seeds:

• Crackers, wheat, low salt have 1.4 times more Iron and 77.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Copper, 1.7 times more Magnesium, 4.3 times more Phosphorus, 3.4 times more Potassium, 1.9 times more Selenium and 2.7 times more Zinc than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, wheat, low salt have 1.2 times more Saturated Fat, 2.5 times more Omega 3, 3.3 times more Carbohydrate and 5.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 10 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Crackers, wheat, low salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.