Comparing Nutrients in 500 calories Crackers, standard snack-type, regular, low salt VS Toasted Sunflower Seeds

Weight per 500 calories

• Crackers, standard snack-type, regular, low salt: 100g
• Toasted Sunflower Seeds: 80.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Crackers, standard snack-type, regular, low salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	40.8% 0.65g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	52% 8.83g	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	46.7% 60.8g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	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	4.2% 1.6g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	13% 7.37g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	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	34% 0.41mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.06% 0.053mg	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	22.4% 89.6μg	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	13.5% 2.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	45% 3.6mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	32.4% 227mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	12% 6.57μg	NA	55μg per day for Men 19-50 years
Sodium	14.3% 215mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, regular, low salt vs Toasted Sunflower Seeds:

• Crackers, standard snack-type, regular, low salt have 1.5 times more Vitamin B1 and 1.5 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.1 times more Vitamin B5, 12.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Crackers, standard snack-type, regular, low salt 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, standard snack-type, regular, low salt vs Toasted Sunflower Seeds:

• Crackers, standard snack-type, regular, low salt have 2.6 times more Calcium and 88.8 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 3.1 times more Manganese, 4.1 times more Phosphorus and 6.3 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, regular, low salt have 10.2 times more Omega 3 and 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat, 1.3 times more Saturated Fat, 3.4 times more Omega 6, 5.8 times more Fiber and 1.9 times more Protein than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Crackers, standard snack-type, regular, low salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.