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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 60.7g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	16.3% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	8.8% 6.38g	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	0.43% 0.31g	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	% 1.68g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 4g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	3.68% 1.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.067% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	6.9% 0.09mg	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% 117μg	13% 52.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.25% 0.006μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	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	120% 18mg	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.8% 5.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	4% 40mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	22% 0.2mg	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	33.7% 2.7mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	7.95% 33.4mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	20.7% 0.48mg	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	48.4% 339mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	3.84% 131mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	12% 6.56μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.048% 1.78g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 2 times more Vitamin B5, 7.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 14.4 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Dried Sunflower Seed Kernels have 4.7 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 4.2 times more Selenium and 3.7 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 105.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.8 times more Fat, 4.3 times more Omega 6, 3.2 times more Fiber and 1.5 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.3 times more Saturated Fat, 3.5 times more Carbohydrate and 4.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.