Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Crackers, standard snack-type, with whole wheat

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Crackers, standard snack-type, with whole wheat: 108g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Crackers, standard snack-type, with whole wheat. It has very high energy density when compared to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Crackers, standard snack-type, with whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	60.2% 0.96g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	44.7% 7.6g	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	56.8% 74g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	15.5% 11.3g	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	0.27% 0.19g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	25% 9.54g	14% 5.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	14% 7.87g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	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	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	15% 0.19mg	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	15.7% 62.6μg	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	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	12.8% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	6% 60mg	18% 180mg	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	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	43% 0.99mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.08% 2.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Crackers, standard snack-type, with whole wheat:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B3, 11.8 times more Vitamin B5, 3.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 7.2 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 3.8 times more Vitamin B1 and 6.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, standard snack-type, with whole wheat 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, with whole wheat:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.4 times more Copper, 2.2 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Potassium, 7.3 times more Selenium and 3.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 3 times more Calcium and 313.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, with whole wheat have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Fat, 3.7 times more Omega 6, 1.8 times more Fiber and 2.1 times more Protein than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 16.3 times more Omega 3, 3.6 times more Carbohydrate and 4.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, with whole wheat 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, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.