Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Crackers, whole grain, sandwich-type, with peanut butter filling: 108g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Crackers, whole grain, sandwich-type, with peanut butter filling. It has very high energy density when compared to other foods. Crackers, whole grain, sandwich-type, with peanut butter filling having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	23.5% 22.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	15.2% 4.87g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	25.4% 4.3g	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	45% 58.7g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	14% 10g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	18% 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	51% 204μg	20% 79.6μg	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	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	4.03% 4.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	6% 60mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	37% 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	41% 3.26mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	NA	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.21% 7.87g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 7.9 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 3.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Calcium, 4.7 times more Copper, 3.6 times more Phosphorus, 2.1 times more Potassium, 3.4 times more Selenium and 2.1 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 264.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Fat and 6.5 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 8.7 times more Omega 3, 2.8 times more Carbohydrate and 4.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy, Saturated Fat, Fiber and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.