Comparing Nutrients in 500 calories Crackers, melba toast, wheat VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Crackers, melba toast, wheat: 134g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Crackers, melba toast, wheat, which is very high in comparison to other foods. Crackers, melba toast, wheat having high energy density.

Which food has more nutrients per 500 calories - Crackers, melba toast, wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, melba toast, wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.17% 3.07g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	4.18% 0.067g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	3.62% 2.63g	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	NA	0% 0g	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	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	26% 9.9g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Oil Roasted 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	47% 0.56mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	51.5% 0.67mg	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	44% 176μg	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	39.4% 0.35mg	169% 1.52mg	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	75.2% 6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	76.4% 1.76mg	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	31.5% 221mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	5.8% 198mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	74.6% 1119mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.35g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, melba toast, wheat vs Oil Roasted Sunflower Seeds:

• Crackers, melba toast, wheat have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.5 times more Vitamin B5 and 4.9 times more Vitamin B6 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
• Both Crackers, melba toast, wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Crackers, melba toast, wheat vs Oil Roasted Sunflower Seeds:

• Crackers, melba toast, wheat have 1.7 times more Iron and 441.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 4.3 times more Copper, 1.4 times more Magnesium, 4.4 times more Phosphorus, 2.1 times more Potassium and 2.2 times more Zinc than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, melba toast, wheat have 5.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.1 times more Fat, 13.3 times more Saturated Fat and 25.2 times more Omega 6 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Crackers, melba toast, wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.