Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, standard snack-type, with whole wheat, which is very high in comparison to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

Which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	15% 19.3g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	0.27% 0.19g	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	% 0.26g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 2g	g per day for Men 19-50 years
Fiber	14% 5.3g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	14% 7.87g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole 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	28.8% 0.35mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	15.7% 62.6μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.13mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	49.3% 3.94mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	55% 384mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, with whole wheat vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 5.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.4 times more Vitamin B5, 3.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 9.8 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted 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, with whole wheat vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have 2.5 times more Calcium and 318.8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.2 times more Copper, 2.1 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 3.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, with whole wheat have 14.1 times more Omega 3, 3.8 times more Carbohydrate and 4.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Fat, 1.3 times more Saturated Fat, 3.8 times more Omega 6, 1.7 times more Fiber and 2.2 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.