Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Crackers, standard snack-type, regular, low salt

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Crackers, standard snack-type, regular, low salt: 59.8g

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

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Crackers, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	24.5% 0.39g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	31% 5.3g	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	28% 36.5g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	1.48% 1.07g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	2.5% 0.96g	38g per day for Men 19-50 years
Protein	18% 10g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, regular, low salt	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	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	3.24% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	2.44% 0.032mg	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	13.4% 53.8μg	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	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	3.14% 3.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	7.17% 71.7mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	14% 0.13mg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	3.84% 16mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	14.4% 0.33mg	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	19.5% 136mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	7.17% 3.94μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.057% 2.1g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Crackers, Standard Snack-type, Regular, Low Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Crackers, standard snack-type, regular, low salt?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Crackers, standard snack-type, regular, low salt:

• 300 calories of Oil Roasted Sunflower Seeds have 21.7 times more Vitamin B5, 12.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 15.2 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• While 300 kcal of Crackers, standard snack-type, regular, low salt contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Crackers, standard snack-type, regular, low salt:

• 300 calories of Oil Roasted Sunflower Seeds have 7.2 times more Copper, 4 times more Magnesium, 3.2 times more Manganese, 4.2 times more Phosphorus, 10 times more Selenium and 6.5 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While 300 kcal of Crackers, standard snack-type, regular, low salt contain 1.6 times more Calcium and 84.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, regular, low salt contain similar levels of Iron and Potassium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Crackers, standard snack-type, regular, low salt lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 1.7 times more Fat, 1.6 times more Saturated Fat, 3.3 times more Omega 6, 5.6 times more Fiber and 2.3 times more Protein than Crackers, standard snack-type, regular, low salt.
• While 300 kcal of Crackers, standard snack-type, regular, low salt contain 9.5 times more Omega 3 and 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Crackers, standard snack-type, regular, low salt provide inadequate amounts of Fiber