Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

Oil Roasted Sunflower Seeds have 1.3 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.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	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% 26g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	33.8% 44g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	% 0.38g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.57g	g per day for Men 19-50 years
Fiber	14% 5.37g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	18% 10g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	4.4% 44mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.064% 2.38g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Vitamin B2, 6.3 times more Vitamin B5, 1.6 times more Vitamin B6, 5.1 times more Vitamin B9 and 18.5 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Vitamin B3 and 5.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B1 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Copper, 2.3 times more Phosphorus, 3.4 times more Selenium and 1.5 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 3.6 times more Calcium, 1.7 times more Magnesium, 1.5 times more Manganese and 190.8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Fat, 2.6 times more Saturated Fat, 5.2 times more Omega 6 and 1.4 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 14.9 times more Omega 3, 3.8 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.