Comparing Nutrients in 500 calories Sunflower Seeds VS Crackers, flavored, fish-shaped

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Crackers, flavored, fish-shaped: 108g

Sunflower Seeds have 1.3 times more energy per 100g than Crackers, flavored, fish-shaped. It has very high energy density when compared to other foods. Crackers, flavored, fish-shaped having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Sunflower Seeds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	28.4% 0.45g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	54.6% 71g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	1.76% 1.27g	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	0.13% 0.097g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	43.3% 6.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	7.06% 0.092mg	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	48.6% 194μg	41.3% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	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	201% 30mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	16% 0.14mg	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	56% 4.5mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	26.5% 0.61mg	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	80.7% 565mg	25.8% 180mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	7.85% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.1% 3.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Crackers, flavored, fish-shaped:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 12.5 times more Vitamin B6 and 7.6 times more Vitamin E than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 1.8 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, flavored, fish-shaped have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Crackers, flavored, fish-shaped:

• Dried Sunflower Seed Kernels have 10.6 times more Copper, 10.3 times more Magnesium, 2.7 times more Manganese, 3.1 times more Phosphorus, 2.3 times more Potassium, 10.5 times more Selenium and 3.6 times more Zinc than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 1.3 times more Calcium and 135.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, flavored, fish-shaped have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 2.3 times more Fat, 1.7 times more Saturated Fat, 5.3 times more Omega 6, 2.2 times more Fiber and 1.6 times more Protein than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 8.9 times more Omega 3 and 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, flavored, fish-shaped have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 500 kcal.