Comparing Nutrients in 100 calories Snacks, sesame sticks, wheat-based, salted VS Sunflower Seeds

Weight per 100 calories

• Snacks, sesame sticks, wheat-based, salted: 18.5g
• 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 - Snacks, sesame sticks, wheat-based, salted or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	11.2% 0.18g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	18% 3.04g	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	6.6% 8.6g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	0.048% 0.035g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	1.36% 0.52g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	3.6% 2g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.9% 0.012mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.043mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	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	1% 4.07μg	9.7% 39μg	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	0.27% 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	4.74% 0.71mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.14% 31.4mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	8.34% 0.075mg	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	1.7% 0.14mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	2% 8.3mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	7.27% 0.17mg	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	3.64% 25.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.7mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	5.75% 3.16μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	1.97% 0.22mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.01% 0.37g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, sesame sticks, wheat-based, salted vs Sunflower Seeds:

• Snacks, sesame sticks, wheat-based, salted have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, 4.5 times more Vitamin B5, 14.5 times more Vitamin B6, 9.6 times more Vitamin B9 and 8.5 times more Vitamin E than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted 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 Snacks, sesame sticks, wheat-based, salted vs Sunflower Seeds:

• Snacks, sesame sticks, wheat-based, salted have 2.4 times more Calcium and 178.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 6.6 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 3.4 times more Potassium, 2.9 times more Selenium and 4 times more Zinc than Snacks, sesame sticks, wheat-based, salted.

Comparison of macro-nutrients per 100 calories:

• Snacks, sesame sticks, wheat-based, salted have 1.6 times more Saturated Fat, 17.5 times more Omega 3 and 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Fat, 1.3 times more Omega 6, 2.8 times more Fiber and 1.8 times more Protein than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Snacks, sesame sticks, wheat-based, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.