Comparing Nutrients in 500 calories Crackers, whole-wheat VS Sunflower Seeds

Weight per 500 calories

• Crackers, whole-wheat: 117g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Crackers, whole-wheat, which is very high in comparison to other foods. Crackers, whole-wheat having very high energy density.

Which food has more nutrients per 500 calories - Crackers, whole-wheat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	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	62.6% 81.4g	13% 17g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	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% 0g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 1g	% 2.14g	g per day for Men 19-50 years
Fiber	31.7% 12g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	22% 12.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	8.2% 32.8μg	48.6% 194μg	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	1.33% 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	11% 1.65mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.2% 42mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	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	49% 3.9mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	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	55.4% 388mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, whole-wheat vs Sunflower Seeds:

• Crackers, whole-wheat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 12.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B6, 5.9 times more Vitamin B9 and 18.2 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Crackers, whole-wheat 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, whole-wheat vs Sunflower Seeds:

• Crackers, whole-wheat have 1.5 times more Manganese and 121.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 3.1 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Selenium and 1.4 times more Zinc than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat have 19.2 times more Omega 3, 4.8 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Fat, 1.6 times more Saturated Fat, 2.8 times more Omega 6 and 1.4 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Crackers, whole-wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.