Compare Foods

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
Select from foods

Comparing Nutrients in 100 calories Crackers, saltines, whole wheat (includes multi-grain)VS Oil Roasted Sunflower Seeds

Weight per 100 calories

Crackers, saltines, whole wheat (includes multi-grain)
25g
Oil Roasted Sunflower Seeds
17g

Oil Roasted Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Crackers, saltines, whole wheat (includes multi-grain), which is very high in comparison to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

Which food has more nutrients per 100 calories - Crackers, saltines, whole wheat (includes multi-grain) or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, whole wheat (includes multi-grain)
7%
24%
69%
Oil Roasted Sunflower Seeds
13%
73%
14%
100 kcal ▼

Macro Nutrients

Crackers, saltines, whole wheat (includes multi-grain)vs Oil Roasted Sunflower Seeds
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy
2.77%2.7g
Fat
8.93%8.67g
2.7 gvs8.67 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat
0%0g
Saturated Fat
3.73%1.2g
0 gvs1.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat
12.4%0.2g
Omega 3
0.86%0.014g
0.2 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3
9.5%1.6g
Omega 6
34%5.78g
1.6 gvs5.78 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol
13%17g
Carbohydrate
2.97%3.87g
17 gvs3.87 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate
0%0g
Sugars
0.72%0.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs0.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose
NA
Glucose
%0.13g
NA gvs0.13 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose
NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose
4.43%1.7g
Fiber
4.7%1.8g
1.7 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
3.2%1.8g
Protein
6.05%3.4g
1.8 gvs3.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, saltines, whole wheat (includes multi-grain)vs Oil Roasted Sunflower Seeds
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
9.74%0.12mg
Vitamin B1
4.5%0.054mg
Thiamine
0.12 mgvs0.054 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1
4.35%0.057mg
Vitamin B2
3.64%0.047mg
Riboflavin
0.057 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2
6.95%1.1mg
Vitamin B3
4.36%0.7mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs0.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.3%0.16mg
Vitamin B5
23.4%1.17mg
Pantothenic acid
0.16 mgvs1.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
4.1%0.054mg
Vitamin B6
10.3%0.13mg
Pyridoxine
0.054 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7
5.15%20.6μg
Vitamin B9
9.9%39.5μg
Folates and Folic Acid
20.6 μgvs39.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0.21%0.19mg
Ascorbic acid
0 mgvs0.19 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D
2%0.3mg
Vitamin E
41%6.14mg
Tocopherols and Tocotrienols
0.3 mgvs6.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E
3.83%4.6μg
Vitamin K
0.44%0.52μg
Phytomenadione or phylloquinone
4.6 μgvs0.52 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

Crackers, saltines, whole wheat (includes multi-grain)vs Oil Roasted Sunflower Seeds
0%0mg
Calcium
1.47%14.7mg
0 mgvs14.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
7.43%0.067mg
Copper
34%0.3mg
0.067 mgvs0.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride
16%1.3mg
Iron
9.04%0.72mg
1.3 mgvs0.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron
4.2%17.6mg
Magnesium
5.1%21.5mg
17.6 mgvs21.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
16.3%0.38mg
Manganese
15.3%0.35mg
0.38 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum
7.04%49.2mg
Phosphorus
27.5%192mg
49.2 mgvs192 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus
1.63%55.5mg
Potassium
2.4%81.6mg
55.5 mgvs81.6 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium
11.8%6.5μg
Selenium
24%13.2μg
6.5 μgvs13.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
20.3%305mg
Sodium
0.034%0.51mg
305 mgvs0.51 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium
3.33%0.37mg
Zinc
8%0.88mg
0.37 mgvs0.88 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
0.067%2.47g
Water
0.007%0.26g
2.47 gvs0.26 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water
Lets compare vitamin content per 100 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Oil Roasted Sunflower Seeds:
Comparing minerals per 100 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Crackers, saltines, whole wheat (includes multi-grain)VS White Wheat BreadOil Roasted Sunflower SeedsVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

© Copyright 2024