Comparing Nutrients in 100 calories Crackers, water biscuitsVS Sunflower Seeds

Weight per 100 calories

Crackers, water biscuits

26g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Crackers, water biscuits, which is very high in comparison to other foods. Crackers, water biscuits having high energy density.

Which food has more nutrients per 100 calories - Crackers, water biscuits or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, water biscuits

17%

76%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Crackers, water biscuitsvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.9%1.86g

Fat

9.1%8.8g

1.86 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

2.4%0.76g

0 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.7%0.027g

Omega 3

0.64%0.01g

0.027 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.6%0.61g

Omega 6

23.2%3.95g

0.61 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.6%19g

Carbohydrate

2.63%3.42g

19 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.87%1.85g

Fiber

3.88%1.47g

1.85 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.32%1.86g

Protein

6.35%3.56g

1.86 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, water biscuitsvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.4%0.029mg

Vitamin B1

21%0.25mg

Thiamine

0.029 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.74%0.01mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.01 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.88%0.3mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.3 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.82%0.011mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.011 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.56%6.25μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

6.25 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.5%0.076mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.076 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.39%0.47μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.47 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, water biscuitsvs Sunflower Seeds

0%0mg

Calcium

1.34%13.4mg

0 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.85%0.035mg

Copper

34.2%0.31mg

0.035 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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0%0mg

Iron

11.2%0.9mg

0 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.24%5.2mg

Magnesium

13.3%55.7mg

5.2 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

14.5%0.33mg

NA mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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3.72%26mg

Phosphorus

16%113mg

26 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.76%25.8mg

Potassium

3.25%110mg

25.8 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.15μg

Selenium

16.5%9.08μg

8.15 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.9%149mg

Sodium

0.1%1.54mg

149 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.54%0.17mg

Zinc

7.8%0.86mg

0.17 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.077%2.86g

Water

0.022%0.81g

2.86 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, water biscuits vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 8.8 times more Vitamin B1, 6.3 times more Vitamin B2, 4.7 times more Vitamin B3, 21.6 times more Vitamin B6, 6.2 times more Vitamin B9 and 79.7 times more Vitamin E than Crackers, water biscuits.
Both Crackers, water biscuits as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Crackers, water biscuits vs Sunflower Seeds:

Crackers, water biscuits have 96.5 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Calcium, 8.9 times more Copper, more Iron, 10.7 times more Magnesium, 4.3 times more Phosphorus, 4.3 times more Potassium and 5.1 times more Zinc than Crackers, water biscuits.
Both Crackers, water biscuits and Dried Sunflower Seed Kernels have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, water biscuits have 2.6 times more Omega 3, 5.5 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.7 times more Fat, more Saturated Fat, 6.4 times more Omega 6 and 1.9 times more Protein than Crackers, water biscuits.
Both Crackers, water biscuits and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Crackers, water biscuits as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, water biscuitsVS Cookies, chocolate chip sandwich, with creme fillingSunflower SeedsVS Cookies, chocolate chip sandwich, with creme fillingCrackers, water biscuitsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Crackers, water biscuitsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, water biscuits or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: