Comparing Nutrients in 500 calories Sunflower SeedsVS Crackers, saltines, low salt (includes oyster, soda, soup)
Weight per 500 calories
Sunflower Seeds
85.6g
Crackers, saltines, low salt (includes oyster, soda, soup)
119g
Sunflower Seeds have 1.4 times more energy per 100g than Crackers, saltines, low salt (includes oyster, soda, soup). It has very high energy density when compared to other foods. Crackers, saltines, low salt (includes oyster, soda, soup) having very high energy density.
Discover which food has more nutrients per 500 calories - Sunflower Seeds or Crackers, saltines, low salt (includes oyster, soda, soup)?
Macros Ratio
ProteinFatCarbs
Sunflower Seeds
13%
74%
13%
Crackers, saltines, low salt (includes oyster, soda, soup)
Sunflower Seeds VS Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup) Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Sunflower Seeds or Crackers, saltines, low salt (includes oyster, soda, soup)?
Lets compare vitamin content per 500 calories of Sunflower Seeds vs Crackers, saltines, low salt (includes oyster, soda, soup):
500 calories of Sunflower Seeds have 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, 16.2 times more Vitamin B6 and 22.6 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
While 500 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.3 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Sunflower Seeds and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
500 calories of Sunflower Seeds have insufficient amounts of Vitamin K
500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin B6 and Vitamin E
Both Dried Sunflower Seed Kernels as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Sunflower Seeds vs Crackers, saltines, low salt (includes oyster, soda, soup):
500 calories of Sunflower Seeds have 8.3 times more Copper, 9.4 times more Magnesium, 1.7 times more Manganese, 4.3 times more Phosphorus, 6 times more Selenium and 4.4 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
While 500 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 2.1 times more Calcium, 1.4 times more Iron, 1.6 times more Potassium and 30.5 times more Sodium than Dried Sunflower Seed Kernels.
500 calories of Sunflower Seeds lack sufficient amounts of Calcium
500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) lack sufficient amounts of Magnesium and Zinc
Comparison of macro-nutrients per 500 calories:
500 calories of Sunflower Seeds have 4.2 times more Fat, 1.6 times more Saturated Fat, 4.6 times more Omega 6, 2.1 times more Fiber and 1.6 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
While 500 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 10.1 times more Omega 3 and 5.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Sunflower Seeds and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Energy per 500 calories.
500 calories of Sunflower Seeds provide inadequate amounts of Omega 3
500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) provide inadequate amounts of Fiber