Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Crackers, whole grain, sandwich-type, with peanut butter filling: 64.5g

Oil Roasted Sunflower Seeds have 1.3 times more energy per 100g than Crackers, whole grain, sandwich-type, with peanut butter filling. It has very high energy density when compared to other foods. Crackers, whole grain, sandwich-type, with peanut butter filling having very high energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	15.2% 2.6g	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	27% 35.2g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	8.37% 6.07g	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	16% 6.06g	38g per day for Men 19-50 years
Protein	18% 10g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	11% 0.14mg	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	12% 47.7μg	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	0.62% 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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	NA	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.13% 4.72g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 10.9 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Vitamin B2 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Calcium, 4.6 times more Copper, 3.5 times more Phosphorus, 3.3 times more Selenium and 2 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 269.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Iron, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Fat, 1.2 times more Saturated Fat and 6.7 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 7.5 times more Omega 3, 3 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.