Comparing Nutrients in 300 calories Sunflower SeedsVS Crackers, standard snack-type, regular, low salt

Weight per 300 calories

Sunflower Seeds

51.4g

Crackers, standard snack-type, regular, low salt

59.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Sunflower Seeds or Crackers, standard snack-type, regular, low salt?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Crackers, standard snack-type, regular, low salt

45%

49%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Crackers, standard snack-type, regular, low salt

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

15.6%15g

26.4 gvs15 g

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

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7.15%2.3g

Saturated Fat

7.05%2.26g

2.3 gvs2.26 g

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

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1.93%0.031g

Omega 3

24.5%0.39g

0.031 gvs0.39 g

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

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69.7%12g

Omega 6

31%5.3g

12 gvs5.3 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

28%36.5g

10.3 gvs36.5 g

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

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1.86%1.35g

Sugars

1.48%1.07g

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

1.35 gvs1.07 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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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

2.5%0.96g

4.4 gvs0.96 g

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

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19%10.7g

Protein

7.9%4.42g

10.7 gvs4.42 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, standard snack-type, regular, low salt

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

20.3%0.24mg

Thiamine

0.76 mgvs0.24 mg

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

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14%0.18mg

Vitamin B2

15.7%0.2mg

Riboflavin

0.18 mgvs0.2 mg

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

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26.8%4.3mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs2.4 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

3.24%0.16mg

Pantothenic acid

0.58 mgvs0.16 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

2.44%0.032mg

Pyridoxine

0.69 mgvs0.032 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

13.4%53.8μg

Folates and Folic Acid

117 μgvs53.8 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

8.1%1.2mg

Tocopherols and Tocotrienols

18 mgvs1.2 mg

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

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0%0μg

Vitamin K

3.14%3.76μg

Phytomenadione or phylloquinone

0 μgvs3.76 μg

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

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Minerals

Sunflower Seedsvs Crackers, standard snack-type, regular, low salt

4%40mg

Calcium

7.17%71.7mg

40 mgvs71.7 mg

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

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103%0.92mg

Copper

14%0.13mg

0.92 mgvs0.13 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

27%2.15mg

2.7 mgvs2.15 mg

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

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39.8%167mg

Magnesium

3.84%16mg

167 mgvs16 mg

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

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43.6%1mg

Manganese

14.4%0.33mg

1 mgvs0.33 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

19.5%136mg

339 mgvs136 mg

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

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9.75%331mg

Potassium

6.24%212mg

331 mgvs212 mg

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

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49.5%27.2μg

Selenium

7.17%3.94μg

27.2 μgvs3.94 μg

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

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0.31%4.62mg

Sodium

8.6%129mg

4.62 mgvs129 mg

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

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23.3%2.57mg

Zinc

3.7%0.41mg

2.57 mgvs0.41 mg

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

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0.066%2.43g

Water

0.057%2.1g

2.43 gvs2.1 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, standard snack-type, regular, low salt:

Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 21.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 14.9 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
While Crackers, standard snack-type, regular, low salt contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, regular, low salt have similar amounts of Vitamin B2 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, regular, low salt 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, standard snack-type, regular, low salt:

Dried Sunflower Seed Kernels have 7.3 times more Copper, 1.3 times more Iron, 10.3 times more Magnesium, 3 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium, 6.9 times more Selenium and 6.3 times more Zinc than Crackers, standard snack-type, regular, low salt.
While Crackers, standard snack-type, regular, low salt contain 1.8 times more Calcium and 27.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 1.7 times more Fat, 2.2 times more Omega 6, 4.6 times more Fiber and 2.4 times more Protein than Crackers, standard snack-type, regular, low salt.
While Crackers, standard snack-type, regular, low salt contain 12.7 times more Omega 3 and 3.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, regular, low salt have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCrackers, standard snack-type, regular, low saltVS Roasted Sunflower SeedsSunflower SeedsVS Crackers, wheat, low saltCrackers, standard snack-type, regular, low saltVS Crackers, wheat, low salt

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Crackers, standard snack-type, regular, low salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Crackers, standard snack-type, regular, low salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: