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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Crackers, whole grain, sandwich-type, with peanut butter filling: 108g

Oil 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 - Oil Roasted Sunflower Seeds or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Oil 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	44.7% 43.3g	23.5% 22.8g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	15.2% 4.87g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	45% 58.7g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	26.6% 10g	38g per day for Men 19-50 years
Protein	30.3% 17g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oil 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	22.5% 0.27mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 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	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	4.03% 4.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.21% 7.87g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 10.9 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 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Vitamin B2 per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Calcium, 4.6 times more Copper, 3.5 times more Phosphorus, 3.3 times more Selenium and 2 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 269.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Fat, 1.2 times more Saturated Fat and 6.7 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 7.5 times more Omega 3, 3 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.