Comparing Nutrients in 300 calories Sunflower SeedsVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

Sunflower Seeds

51.4g

Crackers, gluten-free, multi-seeded and multigrain

66.2g

Sunflower Seeds have 1.3 times more energy per 100g than Crackers, gluten-free, multi-seeded and multigrain. It has very high energy density when compared to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Crackers, gluten-free, multi-seeded and multigrain

10%

31%

59%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Crackers, gluten-free, multi-seeded and multigrain

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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27.3%26.4g

Fat

11%10.5g

26.4 gvs10.5 g

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

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7.15%2.3g

Saturated Fat

4.3%1.37g

2.3 gvs1.37 g

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

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1.93%0.031g

Omega 3

38.3%0.61g

0.031 gvs0.61 g

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

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69.7%12g

Omega 6

19.6%3.34g

12 gvs3.34 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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7.9%10.3g

Carbohydrate

33.8%44g

10.3 gvs44 g

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

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1.86%1.35g

Sugars

0.79%0.57g

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

1.35 gvs0.57 g

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

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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]

NA gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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%1.3g

Sucrose

%0.57g

1.3 gvs0.57 g

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

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11.6%4.4g

Fiber

17.8%6.75g

4.4 gvs6.75 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

13.3%7.45g

10.7 gvs7.45 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

Sunflower Seedsvs Crackers, gluten-free, multi-seeded and multigrain

0.17%1.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.54 μgvs0 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

63.4%0.76mg

Vitamin B1

11.5%0.14mg

Thiamine

0.76 mgvs0.14 mg

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

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14%0.18mg

Vitamin B2

8.8%0.11mg

Riboflavin

0.18 mgvs0.11 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

26.8%4.3mg

Vitamin B3

20%3.2mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.2 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

11.6%0.58mg

Vitamin B5

11%0.56mg

Pantothenic acid

0.58 mgvs0.56 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

53%0.69mg

Vitamin B6

19%0.25mg

Pyridoxine

0.69 mgvs0.25 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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29%117μg

Vitamin B9

5.8%23μg

Folates and Folic Acid

117 μgvs23 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

120%18mg

Vitamin E

6.62%0.99mg

Tocopherols and Tocotrienols

18 mgvs0.99 mg

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

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0%0μg

Vitamin K

7.56%9.07μg

Phytomenadione or phylloquinone

0 μgvs9.07 μg

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

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Minerals

Sunflower Seedsvs Crackers, gluten-free, multi-seeded and multigrain

4%40mg

Calcium

15.8%158mg

40 mgvs158 mg

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

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103%0.92mg

Copper

40.4%0.36mg

0.92 mgvs0.36 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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33.7%2.7mg

Iron

23.4%1.87mg

2.7 mgvs1.87 mg

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

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39.8%167mg

Magnesium

26%109mg

167 mgvs109 mg

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

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43.6%1mg

Manganese

70.6%1.62mg

1 mgvs1.62 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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48.4%339mg

Phosphorus

35.4%248mg

339 mgvs248 mg

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

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9.75%331mg

Potassium

7.42%252mg

331 mgvs252 mg

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

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49.5%27.2μg

Selenium

21%11.5μg

27.2 μgvs11.5 μg

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

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0.31%4.62mg

Sodium

19.3%290mg

4.62 mgvs290 mg

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

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23.3%2.57mg

Zinc

16%1.75mg

2.57 mgvs1.75 mg

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

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0.066%2.43g

Water

0.064%2.38g

2.43 gvs2.38 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 Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

Dried Sunflower Seed Kernels have 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B6, 5 times more Vitamin B9 and 18.2 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B5 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

Dried Sunflower Seed Kernels have 2.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Selenium and 1.5 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain 3.9 times more Calcium, 1.6 times more Manganese and 62.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 2.5 times more Fat, 1.7 times more Saturated Fat, 3.5 times more Omega 6 and 1.4 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain 19.9 times more Omega 3, 4.3 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCrackers, gluten-free, multi-seeded and multigrainVS Roasted Sunflower SeedsSunflower SeedsVS Waffles, gluten-free, frozen, ready-to-heatCrackers, gluten-free, multi-seeded and multigrainVS Waffles, gluten-free, frozen, ready-to-heat

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: