Comparing Nutrients in 500 calories Crackers, standard snack-type, sandwich, with peanut butter filling VS Sunflower Seeds

Weight per 500 calories

• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g
• Sunflower Seeds: 85.6g

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, sandwich, with peanut butter filling or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	13% 17g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	0.71% 0.52g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.65g	% 2.14g	g per day for Men 19-50 years
Fiber	6.13% 2.33g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.2% 0.49mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	21.8% 87μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 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	14% 2.1mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.2% 82mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	35% 2.8mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	39.6% 277mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	54% 811mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.08% 2.97g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling vs Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 2 times more Vitamin B5, 7.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 14.4 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dried Sunflower Seed Kernels 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, sandwich, with peanut butter filling vs Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.2 times more Calcium and 105.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 4.2 times more Selenium and 3.7 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.3 times more Saturated Fat, 3.5 times more Carbohydrate and 4.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 4.3 times more Omega 6, 3.2 times more Fiber and 1.5 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.