Comparing Nutrients in 500 calories Crackers, saltines, fat-free, low-sodium VS Roasted Sunflower Seeds

Weight per 500 calories

• Crackers, saltines, fat-free, low-sodium: 127g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Crackers, saltines, fat-free, low-sodium, which is very high in comparison to other foods. Crackers, saltines, fat-free, low-sodium having high energy density.

Which food has more nutrients per 500 calories - Crackers, saltines, fat-free, low-sodium or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	3.02% 0.048g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	16% 20.7g	130g per day for Men 19-50 years
Sugars	0.67% 0.48g	3.23% 2.35g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.04% 3.44g	25% 9.54g	38g per day for Men 19-50 years
Protein	24% 13.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	55% 0.66mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.27mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	53% 0.69mg	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	39.4% 158μg	51% 204μg	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	1.34% 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	1% 0.15mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.23μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.8% 28mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	175% 1.57mg	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	123% 9.82mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	7.88% 33mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	79% 1.8mg	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	20.5% 144mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.33g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, saltines, fat-free, low-sodium vs Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 7.2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.2 times more Vitamin B5, 6.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 146.9 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted 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, saltines, fat-free, low-sodium vs Roasted Sunflower Seeds:

• Crackers, saltines, fat-free, low-sodium have 3 times more Iron and 419.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 8.5 times more Copper, 3.4 times more Magnesium, 2.2 times more Manganese, 6.9 times more Phosphorus, 5 times more Potassium, 2.5 times more Selenium and 3.8 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 500 calories:

• Crackers, saltines, fat-free, low-sodium have 5.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 21 times more Fat, 14.4 times more Saturated Fat, 34.2 times more Omega 6 and 2.8 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.