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

Weight per 500 calories

• Crackers, gluten-free, multi-seeded and multigrain: 110g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.4 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	7.14% 2.3g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	32.7% 5.56g	178% 30.2g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	NA	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	NA	g per day for Men 19-50 years
Fiber	29.6% 11.3g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	22% 12.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	50% 0.65mg	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% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.3% 263mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	NA	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	0.16% 2.42mg	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	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Crackers, gluten-free, multi-seeded and multigrain have 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 5 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 5.7 times more Calcium, 1.7 times more Magnesium, 1.6 times more Manganese and 199.5 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 1.8 times more Iron, 2.3 times more Phosphorus and 1.5 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, gluten-free, multi-seeded and multigrain have 16 times more Omega 3, 4.4 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Fat, 2.1 times more Saturated Fat and 5.4 times more Omega 6 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.