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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Crackers, standard snack-type, with whole wheat: 108g

Oil 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Oil 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	44.7% 43.3g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	60.2% 0.96g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	56.8% 74g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 2g	% 10.5g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	14% 5.3g	38g per day for Men 19-50 years
Protein	30.3% 17g	14% 7.87g	56g per day for Men 19-50 years

Vitamins

	Oil 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	22.5% 0.27mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	12.8% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.08% 2.95g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Crackers, Standard Snack-type, With Whole Wheat Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 11.4 times more Vitamin B5, 3.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 9.8 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 5.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels 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 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Crackers, standard snack-type, with whole wheat:

• 500 calories of Oil Roasted Sunflower Seeds have 7.2 times more Copper, 2.1 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 3.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 2.5 times more Calcium and 318.8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 2.2 times more Fat, 1.3 times more Saturated Fat, 3.8 times more Omega 6, 1.7 times more Fiber and 2.2 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 500 kcal of Crackers, standard snack-type, with whole wheat contain 14.1 times more Omega 3, 3.8 times more Carbohydrate and 4.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3