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

Weight per 100 calories

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

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Crackers, flavored, fish-shaped. It has very high energy density when compared to other foods. Crackers, flavored, fish-shaped having very high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dry Roasted Sunflower Seed Kernels no Salt have 8.5 times more Vitamin B5, 7.5 times more Vitamin B6, 1.2 times more Vitamin B9 and 5.6 times more Vitamin E than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, flavored, fish-shaped have similar amounts of Vitamin B3 per 100 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Crackers, flavored, fish-shaped contain 1.5 times more Calcium, 1.5 times more Iron and 406.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

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