Comparing Nutrients in 300 calories Crackers, saltines, whole wheat (includes multi-grain)VS Roasted Sunflower Seeds

Weight per 300 calories

Crackers, saltines, whole wheat (includes multi-grain)

75.4g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Crackers, saltines, whole wheat (includes multi-grain), which is very high in comparison to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

Which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, whole wheat (includes multi-grain)

24%

69%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Crackers, saltines, whole wheat (includes multi-grain)vs 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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8.32%8.07g

Fat

26.5%25.7g

8.07 gvs25.7 g

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

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0%0g

Saturated Fat

8.4%2.7g

0 gvs2.7 g

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

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37%0.59g

Omega 3

2.22%0.036g

0.59 gvs0.036 g

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

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28.5%4.85g

Omega 6

99%17g

4.85 gvs17 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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39.6%51.4g

Carbohydrate

9.54%12.4g

51.4 gvs12.4 g

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

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0%0g

Sugars

1.94%1.4g

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

0 gvs1.4 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

NA gvsNA g

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

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13.3%5.05g

Fiber

15%5.72g

5.05 gvs5.72 g

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

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9.6%5.4g

Protein

17.8%9.96g

5.4 gvs9.96 g

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

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Vitamins

Crackers, saltines, whole wheat (includes multi-grain)vs Roasted Sunflower Seeds

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 .

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29.2%0.35mg

Vitamin B1

4.55%0.055mg

Thiamine

0.35 mgvs0.055 mg

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

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13%0.17mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.17 mgvs0.13 mg

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

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21%3.34mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

3.34 mgvs3.63 mg

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

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9.86%0.49mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.49 mgvs3.63 mg

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

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12.4%0.16mg

Vitamin B6

32%0.41mg

Pyridoxine

0.16 mgvs0.41 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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15.5%62μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

62 μgvs122 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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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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5.98%0.9mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.9 mgvs13.5 mg

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

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11.5%13.8μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

13.8 μgvs1.4 μg

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

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Minerals

Crackers, saltines, whole wheat (includes multi-grain)vs Roasted Sunflower Seeds

0%0mg

Calcium

3.6%36mg

0 mgvs36 mg

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

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22.3%0.2mg

Copper

105%0.94mg

0.2 mgvs0.94 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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48.4%3.87mg

Iron

24.5%1.96mg

3.87 mgvs1.96 mg

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

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12.6%52.8mg

Magnesium

16%66.5mg

52.8 mgvs66.5 mg

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

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49%1.13mg

Manganese

47.3%1.1mg

1.13 mgvs1.1 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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21%148mg

Phosphorus

85%595mg

148 mgvs595 mg

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

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4.9%167mg

Potassium

13%438mg

167 mgvs438 mg

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

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35.4%19.4μg

Selenium

74.3%41μg

19.4 μgvs41 μg

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

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61%915mg

Sodium

0.1%1.55mg

915 mgvs1.55 mg

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

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10%1.1mg

Zinc

24.8%2.73mg

1.1 mgvs2.73 mg

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

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0.2%7.42g

Water

0.017%0.62g

7.42 gvs0.62 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, whole wheat (includes multi-grain) vs Roasted Sunflower Seeds:

Crackers, saltines, whole wheat (includes multi-grain) have 6.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 9.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.4 times more Vitamin B5, 2.6 times more Vitamin B6, 2 times more Vitamin B9 and 15 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
Both Crackers, saltines, whole wheat (includes multi-grain) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Roasted Sunflower Seeds:

Crackers, saltines, whole wheat (includes multi-grain) have 2 times more Iron and 591.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 4.7 times more Copper, 1.3 times more Magnesium, 4 times more Phosphorus, 2.6 times more Potassium, 2.1 times more Selenium and 2.5 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, saltines, whole wheat (includes multi-grain) have 16.7 times more Omega 3 and 4.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Fat, more Saturated Fat, 3.5 times more Omega 6 and 1.9 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
Both Crackers, saltines, whole wheat (includes multi-grain) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, saltines, whole wheat (includes multi-grain)VS White Wheat BreadRoasted Sunflower SeedsVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Crackers, saltines, whole wheat (includes multi-grain)VS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: