Comparing Nutrients in 500 calories Sunflower Seeds VS Crackers, whole-wheat, reduced fat

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Crackers, whole-wheat, reduced fat: 120g

Sunflower Seeds have 1.4 times more energy per 100g than Crackers, whole-wheat, reduced fat. It has very high energy density when compared to other foods. Crackers, whole-wheat, reduced fat having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Crackers, whole-wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	9.4% 9.12g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	70% 91g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	2.02% 1.47g	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% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 1.1g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	34.5% 13g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, whole-wheat, reduced fat	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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	18.2% 0.24mg	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	9% 36μg	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	8.65% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	59.7% 0.54mg	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	53.5% 4.28mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	119% 2.75mg	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	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Crackers, whole-wheat, reduced fat:

• Dried Sunflower Seed Kernels have 5.7 times more Vitamin B1, 11.5 times more Vitamin B2, 4.9 times more Vitamin B6, 5.4 times more Vitamin B9 and 23.2 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 2.9 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.2 times more Potassium and 2.7 times more Selenium than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.6 times more Manganese and 116.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, reduced fat have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.8 times more Fat, 3 times more Saturated Fat, 5.2 times more Omega 6 and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 9.3 times more Omega 3, 5.3 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, reduced fat have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.