Comparing Nutrients in 500 calories Crackers, gluten-free, multi-seeded and multigrain VS Sunflower Seeds

Weight per 500 calories

• Crackers, gluten-free, multi-seeded and multigrain: 110g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, gluten-free, multi-seeded and multigrain, which is very high in comparison to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Which food has more nutrients per 500 calories - Crackers, gluten-free, multi-seeded and multigrain or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	7.14% 2.3g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	32.7% 5.56g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	13% 17g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	3.1% 2.24g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	% 2.14g	g per day for Men 19-50 years
Fiber	29.6% 11.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	22% 12.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	88.6% 1.15mg	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	9.66% 38.6μg	48.6% 194μg	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% 0mg	1.33% 1.2mg	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	11% 1.66mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.3% 263mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	171% 1.54mg	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	39% 3.12mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	72.6% 1.67mg	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	59% 413mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.96g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, gluten-free, multi-seeded and multigrain vs Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B6, 5 times more Vitamin B9 and 18.2 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, gluten-free, multi-seeded and multigrain vs Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 3.9 times more Calcium, 1.6 times more Manganese and 62.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Selenium and 1.5 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 500 calories:

• Crackers, gluten-free, multi-seeded and multigrain have 19.9 times more Omega 3, 4.3 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 1.7 times more Saturated Fat, 3.5 times more Omega 6 and 1.4 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.