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

Weight per 500 calories

• Crackers, whole-wheat: 117g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt 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.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, whole-wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	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	62.6% 81.4g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	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	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	NA	g per day for Men 19-50 years
Fiber	31.7% 12g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	22% 12.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	17.8% 0.21mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	8.2% 32.8μg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.2% 42mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	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	49% 3.9mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	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	55.4% 388mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	NA	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	0.16% 2.42mg	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	0.022% 0.81g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Crackers, whole-wheat have 1.6 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 9.4 times more Vitamin B2, 5.9 times more Vitamin B5, 3 times more Vitamin B6 and 5.9 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Crackers, whole-wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, whole-wheat vs Toasted Sunflower Seeds:

• 500 calories of Crackers, whole-wheat have 1.2 times more Magnesium, 1.5 times more Manganese and 386.6 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3 times more Copper, 1.4 times more Iron, 2.4 times more Phosphorus and 1.4 times more Zinc than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Toasted Sunflower Seeds contain similar levels of Potassium per 500 calories.
• Both Crackers, whole-wheat as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat have 15.5 times more Omega 3, 4.9 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Fat, 2 times more Saturated Fat and 4.2 times more Omega 6 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3