Comparing Nutrients in 300 calories Crackers, whole-wheat, low saltVS Roasted Sunflower Seeds

Weight per 300 calories

Crackers, whole-wheat, low salt

67.7g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Crackers, whole-wheat, low salt, which is very high in comparison to other foods. Crackers, whole-wheat, low salt having very high energy density.

Which food has more nutrients per 300 calories - Crackers, whole-wheat, low salt or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat, low salt

33%

59%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Crackers, whole-wheat, low saltvs 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 .

Find Baked Products rich in Energy

12%11.6g

Fat

26.5%25.7g

11.6 gvs25.7 g

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

Find Baked Products rich in Fat

7.2%2.3g

Saturated Fat

8.4%2.7g

2.3 gvs2.7 g

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

Find Baked Products rich in Saturated Fat

16%0.25g

Omega 3

2.22%0.036g

0.25 gvs0.036 g

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

Find Baked Products rich in Omega 3

24.8%4.2g

Omega 6

99%17g

4.2 gvs17 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

35.7%46.5g

Carbohydrate

9.54%12.4g

46.5 gvs12.4 g

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

Find Baked Products rich in Carbohydrate

0.35%0.25g

Sugars

1.94%1.4g

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

0.25 gvs1.4 g

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

Find Baked Products rich in Sugars

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 .

Find Baked Products rich in Fructose

Glucose

NA gvsNA g

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

Find Baked Products rich in Glucose

Sucrose

NA gvsNA g

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

Find Baked Products rich in Sucrose

18.7%7.1g

Fiber

15%5.72g

7.1 gvs5.72 g

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

Find Baked Products rich in Fiber

10.6%5.96g

Protein

17.8%9.96g

5.96 gvs9.96 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, whole-wheat, low saltvs 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

11.3%0.14mg

Vitamin B1

4.55%0.055mg

Thiamine

0.14 mgvs0.055 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

5.2%0.068mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.068 mgvs0.13 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

19%3.06mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

3.06 mgvs3.63 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11%0.55mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.55 mgvs3.63 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.53%0.12mg

Vitamin B6

32%0.41mg

Pyridoxine

0.12 mgvs0.41 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

4.74%19μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

19 μgvs122 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Baked Products rich in Vitamin C

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 Baked Products rich in Vitamin D Buy Vegan Vitamin D

3.9%0.58mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.58 mgvs13.5 mg

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

Find Baked Products rich in Vitamin E

4.7%5.62μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

5.62 μgvs1.4 μg

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

Find Baked Products rich in Vitamin K

Minerals

Crackers, whole-wheat, low saltvs Roasted Sunflower Seeds

3.4%34mg

Calcium

3.6%36mg

34 mgvs36 mg

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

Find Baked Products rich in Calcium

33.4%0.3mg

Copper

105%0.94mg

0.3 mgvs0.94 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

26%2.1mg

Iron

24.5%1.96mg

2.1 mgvs1.96 mg

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

Find Baked Products rich in Iron

16%67mg

Magnesium

16%66.5mg

67 mgvs66.5 mg

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

Find Baked Products rich in Magnesium

66%1.52mg

Manganese

47.3%1.1mg

1.52 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 Baked Products rich in Molybdenum

28.5%200mg

Phosphorus

85%595mg

200 mgvs595 mg

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

Find Baked Products rich in Phosphorus

5.9%201mg

Potassium

13%438mg

201 mgvs438 mg

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

Find Baked Products rich in Potassium

18%9.95μg

Selenium

74.3%41μg

9.95 μgvs41 μg

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

Find Baked Products rich in Selenium

8.4%126mg

Sodium

0.1%1.55mg

126 mgvs1.55 mg

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

Find Baked Products rich in Sodium

13.2%1.46mg

Zinc

24.8%2.73mg

1.46 mgvs2.73 mg

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

Find Baked Products rich in Zinc

0.049%1.83g

Water

0.017%0.62g

1.83 gvs0.62 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Crackers, whole-wheat, low salt vs Roasted Sunflower Seeds:

Crackers, whole-wheat, low salt have 2.5 times more Vitamin B1 and 4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 6.6 times more Vitamin B5, 3.3 times more Vitamin B6, 6.4 times more Vitamin B9 and 23.1 times more Vitamin E than Crackers, whole-wheat, low salt.
Both Crackers, whole-wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
Both Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Roasted Sunflower Seeds:

Crackers, whole-wheat, low salt have 1.4 times more Manganese and 81.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 3 times more Phosphorus, 2.2 times more Potassium, 4.1 times more Selenium and 1.9 times more Zinc than Crackers, whole-wheat, low salt.
Both Crackers, whole-wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, whole-wheat, low salt have 7.2 times more Omega 3, 3.7 times more Carbohydrate and 1.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Fat, 4 times more Omega 6 and 1.7 times more Protein than Crackers, whole-wheat, low salt.
Both Crackers, whole-wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Crackers, whole-wheat, low salt 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, whole-wheat, low saltVS Bread, white, commercially prepared, toasted, low sodium no saltRoasted Sunflower SeedsVS Bread, white, commercially prepared, toasted, low sodium no saltCrackers, whole-wheat, low saltVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Crackers, whole-wheat, low saltVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, whole-wheat, low salt or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: