Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 100 calories

Roasted Sunflower Seeds

17g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

22g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour. It has very high energy density when compared to other foods. Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour having very high energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30%

68%

100 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

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

3.5%3.38g

8.56 gvs3.38 g

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

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2.8%0.9g

Saturated Fat

3.9%1.25g

0.9 gvs1.25 g

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

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0.74%0.012g

Omega 3

0.47%0.007g

0.012 gvs0.007 g

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

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33%5.63g

Omega 6

1.7%0.29g

5.63 gvs0.29 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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3.2%4.14g

Carbohydrate

13%17g

4.14 gvs17 g

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

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0.65%0.47g

Sugars

1.18%0.86g

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

0.47 gvs0.86 g

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

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Fructose

0.091%0.066g

≤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 gvs0.066 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%0.7g

NA gvs0.7 g

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

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5%1.9g

Fiber

1.73%0.66g

1.9 gvs0.66 g

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

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5.93%3.32g

Protein

0.98%0.55g

3.32 gvs0.55 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, multigrain and vegetable, made with corn starch and white rice flour

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA 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

1.1%0.013mg

Thiamine

0.018 mgvs0.013 mg

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

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3.25%0.042mg

Vitamin B2

1.7%0.022mg

Riboflavin

0.042 mgvs0.022 mg

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

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7.56%1.2mg

Vitamin B3

0.86%0.14mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs0.14 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

Pantothenic acid

1.2 mgvsNA 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

1.2%0.015mg

Pyridoxine

0.14 mgvs0.015 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

0.38%1.54μg

Folates and Folic Acid

40.7 μgvs1.54 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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0.27%0.24mg

Vitamin C

Ascorbic acid

0.24 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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30%4.5mg

Vitamin E

Tocopherols and Tocotrienols

4.5 mgvsNA mg

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

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0.39%0.46μg

Vitamin K

Phytomenadione or phylloquinone

0.46 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

1.2%12mg

Calcium

0.61%6.14mg

12 mgvs6.14 mg

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

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35%0.31mg

Copper

2.1%0.019mg

0.31 mgvs0.019 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

1.54%0.12mg

0.65 mgvs0.12 mg

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

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5.28%22mg

Magnesium

0.78%3.3mg

22 mgvs3.3 mg

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

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15.8%0.36mg

Manganese

2.85%0.066mg

0.36 mgvs0.066 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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28.4%198mg

Phosphorus

1.8%12.5mg

198 mgvs12.5 mg

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

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4.3%146mg

Potassium

0.55%19mg

146 mgvs19 mg

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

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24.8%13.6μg

Selenium

13.6 μgvsNA μg

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

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0.034%0.52mg

Sodium

13%195mg

0.52 mgvs195 mg

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

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8.26%0.91mg

Zinc

0.88%0.096mg

0.91 mgvs0.096 mg

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

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0.006%0.21g

Water

0.015%0.54g

0.21 gvs0.54 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, multigrain and vegetable, made with corn starch and white rice flour:

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 8.8 times more Vitamin B3, 9 times more Vitamin B6 and 26.5 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Calcium, 16.5 times more Copper, 5.3 times more Iron, 6.7 times more Magnesium, 5.5 times more Manganese, 15.9 times more Phosphorus, 7.7 times more Potassium and 9.4 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 378.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Fat, 19.4 times more Omega 6, 2.9 times more Fiber and 6.1 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Saturated Fat, 4.1 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Energy per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Crackers, gluten-free, multi-seeded and multigrainCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Compare Foods

Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: