Comparing Nutrients in 300 calories Sunflower Seed Butter VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Sunflower Seed Butter: 48.6g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

Sunflower Seed Butter has 1.4 times more energy per 100g than Crackers, gluten-free, multi-seeded and multigrain. It has very high energy density when compared to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Sunflower Seed Butter	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	33.8% 44g	130g per day for Men 19-50 years
Sugars	7.07% 5.12g	0.79% 0.57g	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% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 0.57g	g per day for Men 19-50 years
Fiber	7.3% 2.77g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	15% 8.4g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	19% 0.25mg	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	29% 115μg	5.8% 23μg	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	1.46% 1.3mg	0% 0mg	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	74% 11mg	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	3.1% 31mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	86.3% 0.78mg	40.4% 0.36mg	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	25% 2mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	70.6% 1.62mg	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	46.3% 324mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	92% 50.8μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.46mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	0.064% 2.38g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 300 calories of Sunflower Seed Butter vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Sunflower Seed Butter have 5 times more Vitamin B9 and 11.2 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 5.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 300 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B9
• Both Sunflower Seed Butter no Salt as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Sunflower Seed Butter have 2.1 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus, 4.4 times more Selenium and 1.4 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 5.1 times more Calcium, 1.6 times more Manganese and 198.9 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Iron and Potassium per 300 calories.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Butter have 2.6 times more Fat, 1.7 times more Saturated Fat, 1.4 times more Omega 6 and 9 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 25.2 times more Omega 3, 3.9 times more Carbohydrate and 2.4 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3