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Comparing Nutrients in 500 calories Crackers, whole grain, sandwich-type, with peanut butter fillingVS 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%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23.5%22.8g
Fat
44.7%43.3g
22.8 gvs43.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.2%4.87g
Saturated Fat
18.7%5.97g
4.87 gvs5.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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32%0.51g
Omega 3
4.28%0.068g
0.51 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25.4%4.3g
Omega 6
170%29g
4.3 gvs29 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45%58.7g
Carbohydrate
15%19.3g
58.7 gvs19.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g
Sugars
3.62%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10 gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2g
NA gvs2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.6%10g
Fiber
23.6%8.95g
10 gvs8.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27%15g
Protein
30.3%17g
15 gvs17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
22.5%0.27mg
Thiamine
0.36 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B2
18%0.24mg
Riboflavin
0.25 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42%6.75mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
6.75 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
117%5.86mg
Pantothenic acid
NA mgvs5.86 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.24mg
Vitamin B6
51.5%0.67mg
Pyridoxine
0.24 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%79.6μg
Vitamin B9
49.4%198μg
Folates and Folic Acid
79.6 μgvs198 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.03%0.93mg
Ascorbic acid
0 mgvs0.93 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19%2.83mg
Vitamin E
205%30.7mg
Tocopherols and Tocotrienols
2.83 mgvs30.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.03%4.84μg
Vitamin K
2.2%2.6μg
Phytomenadione or phylloquinone
4.84 μgvs2.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.55%35.5mg
Calcium
7.35%73.5mg
35.5 mgvs73.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg
Copper
169%1.52mg
0.33 mgvs1.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41.3%3.3mg
Iron
45%3.6mg
3.3 mgvs3.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.4%115mg
Magnesium
25.5%107mg
115 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
76.4%1.76mg
NA mgvs1.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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39.3%275mg
Phosphorus
137%962mg
275 mgvs962 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%355mg
Potassium
12%408mg
355 mgvs408 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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36.6%20μg
Selenium
120%66μg
20 μgvs66 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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45.5%683mg
Sodium
0.17%2.53mg
683 mgvs2.53 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg
Zinc
40%4.4mg
2.2 mgvs4.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.87g
Water
0.035%1.3g
7.87 gvs1.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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



Compare more foods per 500 kcal: