Comparing Nutrients in 500 calories Sunflower Seeds VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free: 110g

Sunflower Seeds have 1.3 times more energy per 100g than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free. It has very high energy density when compared to other foods. Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Sunflower Seeds	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	63.5% 1g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	32.5% 5.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	1.2% 0.88g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.88g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	31.2% 0.41mg	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	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	62% 0.56mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	115% 2.65mg	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	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Dried Sunflower Seed Kernels and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have similar amounts of Vitamin B5 per 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• Dried Sunflower Seed Kernels have 2.8 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 2.5 times more Selenium and 1.6 times more Zinc than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 4 times more Calcium, 1.6 times more Manganese and 52.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 2.5 times more Fat, 1.7 times more Saturated Fat, 3.6 times more Omega 6 and 1.5 times more Protein than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 19.8 times more Omega 3 and 4.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have similar amounts of Energy and Fiber per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have insufficient amounts of Glucose and Sucrose in 500 kcal.