Comparing Nutrients in 500 calories Sunflower Seeds VS Crackers, saltines, fat-free, low-sodium

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Crackers, saltines, fat-free, low-sodium: 127g

Sunflower Seeds have 1.5 times more energy per 100g than Crackers, saltines, fat-free, low-sodium. It has very high energy density when compared to other foods. Crackers, saltines, fat-free, low-sodium having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Sunflower Seeds	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.02% 0.048g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.84% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	80.5% 105g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	0.67% 0.48g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	9.04% 3.44g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	45.4% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	8.3% 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	48.6% 194μg	39.4% 158μg	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	1.33% 1.2mg	0% 0mg	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	201% 30mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.2% 6.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	20.5% 0.18mg	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	123% 9.82mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	7.88% 33mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	35.2% 0.81mg	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	20.5% 144mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.12% 4.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Crackers, saltines, fat-free, low-sodium:

• Dried Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.9 times more Vitamin B5, 10.6 times more Vitamin B6, 1.2 times more Vitamin B9 and 197.2 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 2.5 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B3 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Crackers, saltines, fat-free, low-sodium:

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 8.4 times more Copper, 8.4 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Potassium, 1.7 times more Selenium and 3.6 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 2.2 times more Iron and 140.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 21.6 times more Fat, 12.3 times more Saturated Fat, 24 times more Omega 6, 2.1 times more Fiber and 1.3 times more Protein than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines, fat-free, low-sodium have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.