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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• 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 - Roasted Sunflower Seeds or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Roasted 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	26.5% 25.7g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	% 4g	g per day for Men 19-50 years
Fiber	15% 5.72g	3.68% 1.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.067% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	4.8% 5.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	7.95% 33.4mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	3.84% 131mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	12% 6.56μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.048% 1.78g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 12.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 10.8 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 5.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium, 6.2 times more Selenium and 4 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.4 times more Calcium and 314.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Fat, 6.1 times more Omega 6, 4.1 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.9 times more Carbohydrate and 4.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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.