Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 100 calories

Roasted Sunflower Seeds

17g

Crackers, gluten-free, multi-seeded and multigrain

22g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Crackers, gluten-free, multi-seeded and multigrain. It has very high energy density when compared to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Crackers, gluten-free, multi-seeded and multigrain

10%

31%

59%

100 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Crackers, gluten-free, multi-seeded and multigrain

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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8.82%8.56g

Fat

3.6%3.5g

8.56 gvs3.5 g

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

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2.8%0.9g

Saturated Fat

1.43%0.46g

0.9 gvs0.46 g

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

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0.74%0.012g

Omega 3

12.8%0.2g

0.012 gvs0.2 g

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

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33%5.63g

Omega 6

6.54%1.1g

5.63 gvs1.1 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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3.2%4.14g

Carbohydrate

11.3%14.6g

4.14 gvs14.6 g

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

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0.65%0.47g

Sugars

0.26%0.19g

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

0.47 gvs0.19 g

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

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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 .

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%0.19g

NA gvs0.19 g

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

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5%1.9g

Fiber

5.93%2.25g

1.9 gvs2.25 g

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

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5.93%3.32g

Protein

4.43%2.5g

3.32 gvs2.5 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

Roasted Sunflower Seedsvs Crackers, gluten-free, multi-seeded and multigrain

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 Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

1.5%0.018mg

Vitamin B1

3.83%0.046mg

Thiamine

0.018 mgvs0.046 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

3.25%0.042mg

Vitamin B2

2.94%0.038mg

Riboflavin

0.042 mgvs0.038 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

7.56%1.2mg

Vitamin B3

6.67%1.07mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs1.07 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

24%1.2mg

Vitamin B5

3.7%0.19mg

Pantothenic acid

1.2 mgvs0.19 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

10.6%0.14mg

Vitamin B6

6.3%0.082mg

Pyridoxine

0.14 mgvs0.082 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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10%40.7μg

Vitamin B9

1.93%7.73μg

Folates and Folic Acid

40.7 μgvs7.73 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 .

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 .

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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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

30%4.5mg

Vitamin E

2.2%0.33mg

Tocopherols and Tocotrienols

4.5 mgvs0.33 mg

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

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0.39%0.46μg

Vitamin K

2.52%3.02μg

Phytomenadione or phylloquinone

0.46 μgvs3.02 μg

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

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Minerals

Roasted Sunflower Seedsvs Crackers, gluten-free, multi-seeded and multigrain

1.2%12mg

Calcium

5.25%52.5mg

12 mgvs52.5 mg

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

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35%0.31mg

Copper

13.5%0.12mg

0.31 mgvs0.12 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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8.16%0.65mg

Iron

7.8%0.62mg

0.65 mgvs0.62 mg

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

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5.28%22mg

Magnesium

8.6%36.2mg

22 mgvs36.2 mg

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

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15.8%0.36mg

Manganese

23.5%0.54mg

0.36 mgvs0.54 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 .

Find Nuts and Seeds rich in Molybdenum

28.4%198mg

Phosphorus

11.8%82.6mg

198 mgvs82.6 mg

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

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4.3%146mg

Potassium

2.47%84mg

146 mgvs84 mg

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

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24.8%13.6μg

Selenium

7%3.84μg

13.6 μgvs3.84 μg

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

Find Nuts and Seeds rich in Selenium

0.034%0.52mg

Sodium

6.45%97mg

0.52 mgvs97 mg

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

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8.26%0.91mg

Zinc

5.3%0.58mg

0.91 mgvs0.58 mg

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

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0.006%0.21g

Water

0.021%0.79g

0.21 gvs0.79 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 Roasted Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

Dry Roasted Sunflower Seed Kernels no Salt have 6.5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.3 times more Vitamin B9 and 13.5 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain 2.5 times more Vitamin B1 and 6.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Copper, 2.4 times more Phosphorus, 1.7 times more Potassium, 3.5 times more Selenium and 1.6 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain 4.4 times more Calcium, 1.6 times more Magnesium, 1.5 times more Manganese and 187.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Fat, 2 times more Saturated Fat, 5.1 times more Omega 6 and 1.3 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain 17.2 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy and Fiber per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCrackers, gluten-free, multi-seeded and multigrainVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Waffles, gluten-free, frozen, ready-to-heatCrackers, gluten-free, multi-seeded and multigrainVS Waffles, gluten-free, frozen, ready-to-heat

Compare Foods

Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: