Comparing Nutrients in 100 calories Crackers, flavored, fish-shaped VS Roasted Sunflower Seeds

Weight per 100 calories

• Crackers, flavored, fish-shaped: 21.6g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Crackers, flavored, fish-shaped, which is very high in comparison to other foods. Crackers, flavored, fish-shaped having very high energy density.

Which food has more nutrients per 100 calories - Crackers, flavored, fish-shaped or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, flavored, fish-shaped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.83g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	0.65% 0.47g	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	0.027% 0.019g	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	% 0.065g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.76% 0.67g	5% 1.9g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	10.6% 0.14mg	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	8.26% 33μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	35% 0.31mg	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	12.4% 0.99mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	15.8% 0.36mg	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	5.15% 36mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.86μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.02% 0.74g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, flavored, fish-shaped vs Roasted Sunflower Seeds:

• Crackers, flavored, fish-shaped have 9.6 times more Vitamin B1, 2.6 times more Vitamin B2 and 12.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.5 times more Vitamin B5, 7.5 times more Vitamin B6 and 5.6 times more Vitamin E than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.

Comparing minerals per 100 calories for Crackers, flavored, fish-shaped vs Roasted Sunflower Seeds:

• Crackers, flavored, fish-shaped have 1.5 times more Calcium, 1.5 times more Iron and 406.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.9 times more Copper, 4.1 times more Magnesium, 3 times more Manganese, 5.5 times more Phosphorus, 3 times more Potassium, 15.8 times more Selenium and 3.9 times more Zinc than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 100 calories:

• Crackers, flavored, fish-shaped have 7.7 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Fat, 2 times more Saturated Fat, 7.5 times more Omega 6, 2.8 times more Fiber and 1.5 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Crackers, flavored, fish-shaped as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 kcal.