Comparing Nutrients in 500 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Sunflower Seeds

Weight per 500 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 110g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour, which is very high in comparison to other foods. Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour having very high energy density.

Which food has more nutrients per 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	13% 17g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	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	0.45% 0.33g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.5g	% 2.14g	g per day for Men 19-50 years
Fiber	8.66% 3.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.43% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	1.9% 7.68μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	7.68% 0.61mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	8.93% 62.5mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 19.3 times more Vitamin B1, 2.8 times more Vitamin B2, 10.3 times more Vitamin B3, 15 times more Vitamin B6 and 25.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 500 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Sunflower Seeds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 126.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 16.2 times more Copper, 7.3 times more Iron, 16.9 times more Magnesium, 5.1 times more Manganese, 9 times more Phosphorus, 5.9 times more Potassium and 8.9 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 500 calories:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.6 times more Saturated Fat, 4.9 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 13.6 times more Omega 6, 2.2 times more Fiber and 6.5 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.