Comparing Nutrients in 300 calories Sunflower Seeds VS Crackers, whole-wheat

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Crackers, whole-wheat: 70.3g

Sunflower Seeds have 1.4 times more energy per 100g than Crackers, whole-wheat. It has very high energy density when compared to other foods. Crackers, whole-wheat having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Sunflower Seeds	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	10.2% 9.93g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	25% 4.3g	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	37.6% 49g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	1.15% 0.84g	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% 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	NA	% 0.22g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.6g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	19% 7.24g	38g per day for Men 19-50 years
Protein	19% 10.7g	13.3% 7.43g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	10% 0.13mg	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	4.9% 19.7μg	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	0.8% 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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	4% 40mg	2.53% 25.3mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	32.8% 0.3mg	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	29.3% 2.35mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	65.7% 1.5mg	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	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.056% 2.07g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 5.9 times more Vitamin B1, 12.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B6, 5.9 times more Vitamin B9 and 18.2 times more Vitamin E than Crackers, whole-wheat.
• While Crackers, whole-wheat contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat 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, whole-wheat:

• Dried Sunflower Seed Kernels have 1.6 times more Calcium, 3.1 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Selenium and 1.4 times more Zinc than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.5 times more Manganese and 121.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 2.7 times more Fat, 1.6 times more Saturated Fat, 2.8 times more Omega 6 and 1.4 times more Protein than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 19.2 times more Omega 3, 4.8 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.