Comparing Nutrients in 500 calories Sunflower Seeds VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Sunflower Seeds or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	45.5% 59g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	14.7% 10.6g	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	0.71% 0.52g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 6.65g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	6.13% 2.33g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	11.5% 0.15mg	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	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	36.4% 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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	34.5% 0.79mg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	54% 811mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.08% 2.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 2 times more Vitamin B5, 7.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 14.4 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• Dried Sunflower Seed Kernels have 4.7 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 4.2 times more Selenium and 3.7 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 105.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.8 times more Fat, 4.3 times more Omega 6, 3.2 times more Fiber and 1.5 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.3 times more Saturated Fat, 3.5 times more Carbohydrate and 4.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.