Comparing Nutrients in 100 calories Crackers, gluten-free, multi-seeded and multigrain VS Toasted Sunflower Seeds

Weight per 100 calories

• Crackers, gluten-free, multi-seeded and multigrain: 22g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 1.4 times more energy per unit of mass than Crackers, gluten-free, multi-seeded and multigrain, which is very high in comparison to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Which food has more nutrients per 100 calories - Crackers, gluten-free, multi-seeded and multigrain or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.6g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	5.93% 2.25g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	10% 0.13mg	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	1.93% 7.73μg	9.6% 38.4μg	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	0% 0mg	0.25% 0.23mg	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	2.2% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.52% 3.02μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.25% 52.5mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	33% 0.3mg	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	7.8% 0.62mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36.2mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	15% 0.34mg	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	11.8% 82.6mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	2.47% 84mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	7% 3.84μg	NA	55μg per day for Men 19-50 years
Sodium	6.45% 97mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, gluten-free, multi-seeded and multigrain vs Toasted Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 5 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, gluten-free, multi-seeded and multigrain vs Toasted Sunflower Seeds:

• Crackers, gluten-free, multi-seeded and multigrain have 5.7 times more Calcium, 1.7 times more Magnesium, 1.6 times more Manganese and 199.5 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 1.8 times more Iron, 2.3 times more Phosphorus and 1.5 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, gluten-free, multi-seeded and multigrain have 16 times more Omega 3, 4.4 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Fat, 2.1 times more Saturated Fat and 5.4 times more Omega 6 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.