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Comparing Nutrients in 100 calories Sunflower SeedsVS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 100 calories

Sunflower Seeds
17g
Crackers, standard snack-type, sandwich, with peanut butter filling
20g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Sunflower Seeds or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Crackers, standard snack-type, sandwich, with peanut butter filling
9%
44%
47%
100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Crackers, standard snack-type, sandwich, with peanut butter filling
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
9.1%8.8g
Fat
5.12%4.97g
8.8 gvs4.97 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.4%0.76g
Saturated Fat
3.04%0.97g
0.76 gvs0.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.64%0.01g
Omega 3
0%0g
0.01 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
23.2%3.95g
Omega 6
5.4%0.92g
3.95 gvs0.92 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Cholesterol
2.63%3.42g
Carbohydrate
9.1%12g
3.42 gvs12 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.62%0.45g
Sugars
2.93%2.13g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.45 gvs2.13 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.14%0.1g
≤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 gvs0.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.56g
NA gvs0.56 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.43g
Sucrose
%1.33g
0.43 gvs1.33 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
3.88%1.47g
Fiber
1.23%0.47g
1.47 gvs0.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
6.35%3.56g
Protein
4.15%2.32g
3.56 gvs2.32 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Crackers, standard snack-type, sandwich, with peanut butter filling
0.057%0.51μg
Vitamin A
0.022%0.2μg
RAE, retinol activity equivalents
0.51 μgvs0.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
21%0.25mg
Vitamin B1
8.25%0.099mg
Thiamine
0.25 mgvs0.099 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
4.68%0.061mg
Vitamin B2
4.2%0.055mg
Riboflavin
0.061 mgvs0.055 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
8.92%1.43mg
Vitamin B3
7.74%1.24mg
Niacin, nicotinic acid, niacinamide
1.43 mgvs1.24 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.87%0.19mg
Vitamin B5
1.93%0.096mg
Pantothenic acid
0.19 mgvs0.096 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
17.7%0.23mg
Vitamin B6
2.3%0.03mg
Pyridoxine
0.23 mgvs0.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin B7
9.7%39μg
Vitamin B9
4.35%17.4μg
Folates and Folic Acid
39 μgvs17.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0.084%0.002μg
Cobalamin
0 μgvs0.002 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.27%0.24mg
Vitamin C
0%0mg
Ascorbic acid
0.24 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
40%6.02mg
Vitamin E
2.8%0.42mg
Tocopherols and Tocotrienols
6.02 mgvs0.42 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
1.6%1.92μg
Phytomenadione or phylloquinone
0 μgvs1.92 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Crackers, standard snack-type, sandwich, with peanut butter filling
1.34%13.4mg
Calcium
1.64%16.4mg
13.4 mgvs16.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
34.2%0.31mg
Copper
7.3%0.066mg
0.31 mgvs0.066 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Fluoride
11.2%0.9mg
Iron
7%0.56mg
0.9 mgvs0.56 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
13.3%55.7mg
Magnesium
2.65%11mg
55.7 mgvs11 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
14.5%0.33mg
Manganese
6.9%0.16mg
0.33 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum
16%113mg
Phosphorus
7.92%55.5mg
113 mgvs55.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
3.25%110mg
Potassium
1.3%43.5mg
110 mgvs43.5 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
16.5%9.08μg
Selenium
3.97%2.2μg
9.08 μgvs2.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.1%1.54mg
Sodium
11%162mg
1.54 mgvs162 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
7.8%0.86mg
Zinc
2.08%0.23mg
0.86 mgvs0.23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.022%0.81g
Water
0.016%0.59g
0.81 gvs0.59 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Sunflower Seeds vs Crackers, standard snack-type, sandwich, with peanut butter filling:
Comparing minerals per 100 calories for Sunflower Seeds vs Crackers, standard snack-type, sandwich, with peanut butter filling:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCrackers, standard snack-type, sandwich, with peanut butter fillingVS Roasted Sunflower SeedsSunflower SeedsVS Crackers, wheat, regularCrackers, standard snack-type, sandwich, with peanut butter fillingVS Crackers, wheat, regular
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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.

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