Comparing Nutrients in 100 calories Crackers, whole-wheat, low saltVS Roasted Sunflower Seeds

Weight per 100 calories

Crackers, whole-wheat, low salt

22.6g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Crackers, whole-wheat, low salt, which is very high in comparison to other foods. Crackers, whole-wheat, low salt having very high energy density.

Which food has more nutrients per 100 calories - Crackers, whole-wheat, low salt or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat, low salt

33%

59%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Crackers, whole-wheat, low saltvs 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 .

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4%3.9g

Fat

8.82%8.56g

3.9 gvs8.56 g

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

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2.4%0.77g

Saturated Fat

2.8%0.9g

0.77 gvs0.9 g

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

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5.3%0.085g

Omega 3

0.74%0.012g

0.085 gvs0.012 g

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

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8.26%1.4g

Omega 6

33%5.63g

1.4 gvs5.63 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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12%15.5g

Carbohydrate

3.2%4.14g

15.5 gvs4.14 g

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

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0.12%0.084g

Sugars

0.65%0.47g

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

0.084 gvs0.47 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

NA gvsNA g

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

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6.24%2.37g

Fiber

5%1.9g

2.37 gvs1.9 g

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

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3.55%2g

Protein

5.93%3.32g

2 gvs3.32 g

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

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Vitamins

Crackers, whole-wheat, low saltvs 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 .

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3.8%0.045mg

Vitamin B1

1.5%0.018mg

Thiamine

0.045 mgvs0.018 mg

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

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1.74%0.023mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.023 mgvs0.042 mg

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

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6.38%1.02mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.02 mgvs1.2 mg

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

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3.67%0.18mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.18 mgvs1.2 mg

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

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3.18%0.041mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.041 mgvs0.14 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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1.6%6.32μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

6.32 μgvs40.7 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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1.3%0.19mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.19 mgvs4.5 mg

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

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1.56%1.87μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

1.87 μgvs0.46 μg

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

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Minerals

Crackers, whole-wheat, low saltvs Roasted Sunflower Seeds

1.13%11.3mg

Calcium

1.2%12mg

11.3 mgvs12 mg

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

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11%0.1mg

Copper

35%0.31mg

0.1 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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8.7%0.7mg

Iron

8.16%0.65mg

0.7 mgvs0.65 mg

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

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5.32%22.3mg

Magnesium

5.28%22mg

22.3 mgvs22 mg

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

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22%0.51mg

Manganese

15.8%0.36mg

0.51 mgvs0.36 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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9.5%66.6mg

Phosphorus

28.4%198mg

66.6 mgvs198 mg

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

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1.97%67mg

Potassium

4.3%146mg

67 mgvs146 mg

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

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6.03%3.3μg

Selenium

24.8%13.6μg

3.3 μgvs13.6 μg

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

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2.8%42mg

Sodium

0.034%0.52mg

42 mgvs0.52 mg

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

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4.4%0.49mg

Zinc

8.26%0.91mg

0.49 mgvs0.91 mg

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

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0.016%0.61g

Water

0.006%0.21g

0.61 gvs0.21 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, whole-wheat, low salt vs Roasted Sunflower Seeds:

Crackers, whole-wheat, low salt have 2.5 times more Vitamin B1 and 4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 6.6 times more Vitamin B5, 3.3 times more Vitamin B6, 6.4 times more Vitamin B9 and 23.1 times more Vitamin E than Crackers, whole-wheat, low salt.
Both Crackers, whole-wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
Both Crackers, whole-wheat, low salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, whole-wheat, low salt vs Roasted Sunflower Seeds:

Crackers, whole-wheat, low salt have 1.4 times more Manganese and 81.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 3 times more Phosphorus, 2.2 times more Potassium, 4.1 times more Selenium and 1.9 times more Zinc than Crackers, whole-wheat, low salt.
Both Crackers, whole-wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Iron and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, whole-wheat, low salt have 7.2 times more Omega 3, 3.7 times more Carbohydrate and 1.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Fat, 4 times more Omega 6 and 1.7 times more Protein than Crackers, whole-wheat, low salt.
Both Crackers, whole-wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 100 kcal.
Both Crackers, whole-wheat, low salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, whole-wheat, low saltVS Bread, white, commercially prepared, toasted, low sodium no saltRoasted Sunflower SeedsVS Bread, white, commercially prepared, toasted, low sodium no saltCrackers, whole-wheat, low saltVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Crackers, whole-wheat, low saltVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, whole-wheat, low salt or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: