Comparing Nutrients in 100 calories Crackers, standard snack-type, sandwich, with peanut butter filling VS Sunflower Seeds

Weight per 100 calories

• Crackers, standard snack-type, sandwich, with peanut butter filling: 20g
• Sunflower Seeds: 17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Crackers, standard snack-type, sandwich, with peanut butter filling or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.12% 4.97g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	0.62% 0.45g	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	0.14% 0.1g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 1.33g	% 0.43g	g per day for Men 19-50 years
Fiber	1.23% 0.47g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.25% 0.099mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.74% 1.24mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	17.7% 0.23mg	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	4.35% 17.4μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.084% 0.002μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.27% 0.24mg	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	2.8% 0.42mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.64% 16.4mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	34.2% 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	7% 0.56mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	2.65% 11mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	14.5% 0.33mg	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	7.92% 55.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.5mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	2.08% 0.23mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, standard snack-type, sandwich, with peanut butter filling vs Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 2 times more Vitamin B5, 7.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 14.4 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, standard snack-type, sandwich, with peanut butter filling vs Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.2 times more Calcium and 105.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 4.2 times more Selenium and 3.7 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 100 calories:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.3 times more Saturated Fat, 3.5 times more Carbohydrate and 4.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 4.3 times more Omega 6, 3.2 times more Fiber and 1.5 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.