Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Crackers, standard snack-type, regular, low salt

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Crackers, standard snack-type, regular, low salt: 100g

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

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Crackers, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	40.8% 0.65g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	52% 8.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	2.46% 1.8g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.06% 0.053mg	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	51% 204μg	22.4% 89.6μg	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	1.34% 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	149% 22.4mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	5.23% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	6% 60mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	23.6% 0.21mg	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	41% 3.26mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	24% 0.55mg	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	142% 992mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	14.3% 215mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.094% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Crackers, standard snack-type, regular, low salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 22.4 times more Vitamin B5, 13.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 11.1 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 4.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Crackers, standard snack-type, regular, low salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.4 times more Copper, 4.1 times more Magnesium, 3.3 times more Manganese, 4.4 times more Phosphorus, 2.1 times more Potassium, 10.4 times more Selenium and 6.7 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 2 times more Calcium and 83.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, regular, low salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Fat, 3.2 times more Omega 6, 6 times more Fiber and 2.3 times more Protein than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 11 times more Omega 3 and 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, regular, low salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.