Comparing Nutrients in 500 calories Sunflower Seeds VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Crackers, saltines, whole wheat (includes multi-grain): 126g

Sunflower Seeds have 1.5 times more energy per 100g than Crackers, saltines, whole wheat (includes multi-grain). It has very high energy density when compared to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Sunflower Seeds	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	66% 85.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	0% 0g	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	22% 8.4g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, saltines, whole wheat (includes multi-grain)	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	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	20.6% 0.27mg	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	25.8% 103μg	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	9.97% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	37% 0.33mg	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	80.7% 6.46mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	81.6% 1.88mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	59% 32.4μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	102% 1525mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Crackers, saltines, whole wheat (includes multi-grain):

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 20.1 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines, whole wheat (includes multi-grain) 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, whole wheat (includes multi-grain):

• Dried Sunflower Seed Kernels have more Calcium, 4.6 times more Copper, 3.2 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 1.4 times more Iron and 197.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 3.3 times more Fat, more Saturated Fat, 2.4 times more Omega 6 and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 19.3 times more Omega 3 and 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Energy and Fiber per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.