Comparing Nutrients in 500 calories Sunflower Seed Butter VS Crackers, melba toast, rye (includes pumpernickel)

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Crackers, melba toast, rye (includes pumpernickel): 129g

Sunflower Seed Butter has 1.6 times more energy per 100g than Crackers, melba toast, rye (includes pumpernickel). It has very high energy density when compared to other foods. Crackers, melba toast, rye (includes pumpernickel) having high energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Crackers, melba toast, rye (includes pumpernickel)?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Sunflower Seed Butter	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	76.4% 99g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	25% 14g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	8.5% 0.11mg	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	48% 192μg	27.3% 109μg	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	2.43% 2.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	124% 18.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	5.2% 52mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	57.3% 0.52mg	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	41.7% 3.34mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	41.2% 0.95mg	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	77% 540mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	90% 49.7μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	77% 1156mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.17% 6.3g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Crackers, Melba Toast, Rye (includes Pumpernickel) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Crackers, melba toast, rye (includes pumpernickel)?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Crackers, melba toast, rye (includes pumpernickel):

• 500 calories of Sunflower Seed Butter have 1.5 times more Vitamin B5, 4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• While 500 kcal of Crackers, melba toast, rye (includes pumpernickel) contain 14.2 times more Vitamin B1 and 2.8 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, melba toast, rye (includes pumpernickel) provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 500 calories of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B6
• Both Sunflower Seed Butter no Salt as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Crackers, melba toast, rye (includes pumpernickel):

• 500 calories of Sunflower Seed Butter have 2.5 times more Copper, 5 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Selenium and 2.3 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While 500 kcal of Crackers, melba toast, rye (includes pumpernickel) contain 1.9 times more Calcium, 1.4 times more Iron and 475.3 times more Sodium than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium
• 500 calories of Crackers, melba toast, rye (includes pumpernickel) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 10.2 times more Fat, 6.5 times more Saturated Fat and 4.9 times more Omega 6 than Crackers, melba toast, rye (includes pumpernickel).
• While 500 kcal of Crackers, melba toast, rye (includes pumpernickel) contain 5.3 times more Carbohydrate and 2.2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Crackers, melba toast, rye (includes pumpernickel) provide inadequate amounts of Omega 6
• Both Sunflower Seed Butter no Salt as well as Crackers, melba toast, rye (includes pumpernickel) provide inadequate amounts of Omega 3 in 500 calories.