Comparing Nutrients in 300 calories Crackers, saltines, unsalted tops (includes oyster, soda, soup)VS Sunflower Seeds

Weight per 300 calories

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

69g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, saltines, unsalted tops (includes oyster, soda, soup), which is very high in comparison to other foods. Crackers, saltines, unsalted tops (includes oyster, soda, soup) having very high energy density.

Which food has more nutrients per 300 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Crackers, saltines, unsalted tops (includes oyster, soda, soup)vs 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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8.4%8.16g

Fat

27.3%26.4g

8.16 gvs26.4 g

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

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6.33%2.03g

Saturated Fat

7.15%2.3g

2.03 gvs2.3 g

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

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3.7%0.059g

Omega 3

1.93%0.031g

0.059 gvs0.031 g

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

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6.48%1.1g

Omega 6

69.7%12g

1.1 gvs12 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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38%49.4g

Carbohydrate

7.9%10.3g

49.4 gvs10.3 g

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

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Sugars

1.86%1.35g

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

NA gvs1.35 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

%1.3g

NA gvs1.3 g

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

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5.46%2.07g

Fiber

11.6%4.4g

2.07 gvs4.4 g

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

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11.4%6.36g

Protein

19%10.7g

6.36 gvs10.7 g

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

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Vitamins

Crackers, saltines, unsalted tops (includes oyster, soda, soup)vs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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32.5%0.39mg

Vitamin B1

63.4%0.76mg

Thiamine

0.39 mgvs0.76 mg

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

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24.6%0.32mg

Vitamin B2

14%0.18mg

Riboflavin

0.32 mgvs0.18 mg

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

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22.7%3.63mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs4.3 mg

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

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6.3%0.32mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.32 mgvs0.58 mg

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

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2.02%0.026mg

Vitamin B6

53%0.69mg

Pyridoxine

0.026 mgvs0.69 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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21.4%85.7μg

Vitamin B9

29%117μg

Folates and Folic Acid

85.7 μgvs117 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

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 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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Vitamin E

120%18mg

Tocopherols and Tocotrienols

NA mgvs18 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Crackers, saltines, unsalted tops (includes oyster, soda, soup)vs Sunflower Seeds

8.23%82.3mg

Calcium

4%40mg

82.3 mgvs40 mg

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

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15.3%0.14mg

Copper

103%0.92mg

0.14 mgvs0.92 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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46.7%3.73mg

Iron

33.7%2.7mg

3.73 mgvs2.7 mg

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

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4.44%18.7mg

Magnesium

39.8%167mg

18.7 mgvs167 mg

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

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21%0.48mg

Manganese

43.6%1mg

0.48 mgvs1 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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10.4%72.6mg

Phosphorus

48.4%339mg

72.6 mgvs339 mg

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

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2.6%88.5mg

Potassium

9.75%331mg

88.5 mgvs331 mg

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

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Selenium

49.5%27.2μg

NA μgvs27.2 μg

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

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35.3%529mg

Sodium

0.31%4.62mg

529 mgvs4.62 mg

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

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4.84%0.53mg

Zinc

23.3%2.57mg

0.53 mgvs2.57 mg

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

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0.077%2.83g

Water

0.066%2.43g

2.83 gvs2.43 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, saltines, unsalted tops (includes oyster, soda, soup) vs Sunflower Seeds:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.8 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B5, 26.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Sunflower Seeds:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.1 times more Calcium, 1.4 times more Iron and 114.5 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.7 times more Copper, 8.9 times more Magnesium, 2.1 times more Manganese, 4.7 times more Phosphorus, 3.7 times more Potassium and 4.8 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 300 calories:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.9 times more Omega 3 and 4.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Fat, 10.8 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low saltSunflower SeedsVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Crackers, saltines, unsalted tops (includes oyster, soda, soup)VS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: