Comparing Nutrients in 300 calories Crackers, flavored, fish-shapedVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Crackers, flavored, fish-shaped

64.8g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, flavored, fish-shaped, which is very high in comparison to other foods. Crackers, flavored, fish-shaped having very high energy density.

Which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped

34%

57%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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12%11.5g

Fat

27%26g

11.5 gvs26 g

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

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4.17%1.33g

Saturated Fat

11%3.6g

1.33 gvs3.6 g

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

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17%0.27g

Omega 3

2.57%0.041g

0.27 gvs0.041 g

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

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13.3%2.25g

Omega 6

102%17.3g

2.25 gvs17.3 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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32.7%42.6g

Carbohydrate

8.92%11.6g

42.6 gvs11.6 g

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

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1.05%0.76g

Sugars

2.17%1.58g

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

0.76 gvs1.58 g

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

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0.08%0.058g

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]

0.058 gvs0 g

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

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%0.19g

Glucose

%0.38g

0.19 gvs0.38 g

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

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%0g

Sucrose

%1.2g

0 gvs1.2 g

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

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5.3%2g

Fiber

14%5.37g

2 gvs5.37 g

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

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11.8%6.6g

Protein

18%10g

6.6 gvs10 g

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

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Vitamins

Crackers, flavored, fish-shapedvs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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44%0.53mg

Vitamin B1

13.5%0.16mg

Thiamine

0.53 mgvs0.16 mg

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

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25.6%0.33mg

Vitamin B2

11%0.14mg

Riboflavin

0.33 mgvs0.14 mg

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

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26%4.15mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

4.15 mgvs2.1 mg

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

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8.58%0.43mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.43 mgvs3.5 mg

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

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4.24%0.055mg

Vitamin B6

31%0.4mg

Pyridoxine

0.055 mgvs0.4 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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24.8%99μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

99 μgvs119 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0.62%0.56mg

Ascorbic acid

NA mgvs0.56 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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16%2.4mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

2.4 mgvs18.4 mg

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

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15%18μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

18 μgvs1.57 μg

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

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Minerals

Crackers, flavored, fish-shapedvs Oil Roasted Sunflower Seeds

5.38%53.8mg

Calcium

4.4%44mg

53.8 mgvs44 mg

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

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9.65%0.087mg

Copper

102%0.91mg

0.087 mgvs0.91 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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37%2.97mg

Iron

27%2.17mg

2.97 mgvs2.17 mg

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

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3.86%16mg

Magnesium

15.3%64.4mg

16 mgvs64.4 mg

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

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16%0.37mg

Manganese

46%1.05mg

0.37 mgvs1.05 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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15.5%108mg

Phosphorus

82.5%577mg

108 mgvs577 mg

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

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4.27%145mg

Potassium

7.2%245mg

145 mgvs245 mg

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

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4.7%2.6μg

Selenium

72%39.6μg

2.6 μgvs39.6 μg

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

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42%629mg

Sodium

0.1%1.52mg

629 mgvs1.52 mg

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

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6.42%0.71mg

Zinc

24%2.64mg

0.71 mgvs2.64 mg

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

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0.06%2.2g

Water

0.021%0.78g

2.2 gvs0.78 g

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

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Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Oil Roasted Sunflower Seeds:

Crackers, flavored, fish-shaped have 3.2 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3 and 11.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 8.2 times more Vitamin B5, 7.3 times more Vitamin B6 and 7.7 times more Vitamin E than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Oil Roasted Sunflower Seeds:

Crackers, flavored, fish-shaped have 1.2 times more Calcium, 1.4 times more Iron and 413.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 10.5 times more Copper, 4 times more Magnesium, 2.9 times more Manganese, 5.3 times more Phosphorus, 1.7 times more Potassium, 15.3 times more Selenium and 3.7 times more Zinc than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 300 calories:

Crackers, flavored, fish-shaped have 6.6 times more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Fat, 2.7 times more Saturated Fat, 7.7 times more Omega 6, 2.7 times more Fiber and 1.5 times more Protein than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Crackers, flavored, fish-shaped as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, flavored, fish-shapedVS Cookies, gluten-free, chocolate sandwich, with creme fillingOil Roasted Sunflower SeedsVS Cookies, gluten-free, chocolate sandwich, with creme fillingCrackers, flavored, fish-shapedVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Crackers, flavored, fish-shapedVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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