Comparing Nutrients in 300 calories Crackers, whole grain, sandwich-type, with peanut butter filling VS Sunflower Seeds

Weight per 300 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 64.5g
• Sunflower Seeds: 51.4g

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

Which food has more nutrients per 300 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	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	27% 35.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	8.37% 6.07g	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	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	% 1.3g	g per day for Men 19-50 years
Fiber	16% 6.06g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	18% 0.22mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	12% 47.7μg	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	11.3% 1.7mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	24.8% 2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	23.6% 165mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	6.26% 213mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 4.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 10.6 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 88.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 4.6 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium and 1.9 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.3 times more Saturated Fat, 10 times more Omega 3, 3.4 times more Carbohydrate, 4.5 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat and 4.6 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.