Comparing Nutrients in 500 calories Crackers, whole grain, sandwich-type, with peanut butter filling VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 108g
• Oil Roasted Sunflower Seeds: 84.5g

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

Which food has more nutrients per 500 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 22.8g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.87g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	15% 19.3g	130g per day for Men 19-50 years
Sugars	14% 10g	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	NA	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	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	26.6% 10g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	27% 15g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	30% 0.36mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	20% 79.6μg	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	19% 2.83mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	41.3% 3.3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	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	39.3% 275mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 10.9 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 269.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 4.6 times more Copper, 3.5 times more Phosphorus, 3.3 times more Selenium and 2 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 7.5 times more Omega 3, 3 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Fat and 6.7 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat, Fiber and Protein per 500 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.