Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Crackers, whole-wheat, reduced fat

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Crackers, whole-wheat, reduced fat

72g

Roasted Sunflower Seeds have 1.4 times more energy per 100g than Crackers, whole-wheat, reduced fat. It has very high energy density when compared to other foods. Crackers, whole-wheat, reduced fat having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Crackers, whole-wheat, reduced fat

11%

16%

73%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Crackers, whole-wheat, reduced fat

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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26.5%25.7g

Fat

5.64%5.47g

25.7 gvs5.47 g

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

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8.4%2.7g

Saturated Fat

2.4%0.77g

2.7 gvs0.77 g

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

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2.22%0.036g

Omega 3

18%0.29g

0.036 gvs0.29 g

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

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99%17g

Omega 6

13.4%2.3g

17 gvs2.3 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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9.54%12.4g

Carbohydrate

42%54.5g

12.4 gvs54.5 g

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

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1.94%1.4g

Sugars

1.2%0.88g

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

1.4 gvs0.88 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

%0.23g

NA gvs0.23 g

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

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Sucrose

%0.65g

NA gvs0.65 g

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

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15%5.72g

Fiber

20.7%7.86g

5.72 gvs7.86 g

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

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17.8%9.96g

Protein

14.6%8.18g

9.96 gvs8.18 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

Roasted Sunflower Seedsvs Crackers, whole-wheat, reduced fat

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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4.55%0.055mg

Vitamin B1

11%0.13mg

Thiamine

0.055 mgvs0.13 mg

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

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9.75%0.13mg

Vitamin B2

1.22%0.016mg

Riboflavin

0.13 mgvs0.016 mg

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

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22.7%3.63mg

Vitamin B3

23.6%3.77mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs3.77 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

72.6%3.63mg

Vitamin B5

13%0.65mg

Pantothenic acid

3.63 mgvs0.65 mg

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

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32%0.41mg

Vitamin B6

11%0.14mg

Pyridoxine

0.41 mgvs0.14 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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30.5%122μg

Vitamin B9

5.4%21.6μg

Folates and Folic Acid

122 μgvs21.6 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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0.8%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 .

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89.7%13.5mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

13.5 mgvs0.78 mg

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

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1.16%1.4μg

Vitamin K

7.5%9μg

Phytomenadione or phylloquinone

1.4 μgvs9 μg

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

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Minerals

Roasted Sunflower Seedsvs Crackers, whole-wheat, reduced fat

3.6%36mg

Calcium

2.8%28mg

36 mgvs28 mg

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

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105%0.94mg

Copper

36%0.32mg

0.94 mgvs0.32 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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24.5%1.96mg

Iron

32%2.57mg

1.96 mgvs2.57 mg

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

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16%66.5mg

Magnesium

20.6%86.5mg

66.5 mgvs86.5 mg

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

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47.3%1.1mg

Manganese

71.6%1.65mg

1.1 mgvs1.65 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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85%595mg

Phosphorus

37.5%263mg

595 mgvs263 mg

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

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13%438mg

Potassium

7.9%269mg

438 mgvs269 mg

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

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74.3%41μg

Selenium

18.5%10μg

41 μgvs10 μg

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

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0.1%1.55mg

Sodium

36%537mg

1.55 mgvs537 mg

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

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24.8%2.73mg

Zinc

19.6%2.16mg

2.73 mgvs2.16 mg

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

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0.017%0.62g

Water

0.05%1.87g

0.62 gvs1.87 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 Roasted Sunflower Seeds vs Crackers, whole-wheat, reduced fat:

Dry Roasted Sunflower Seed Kernels no Salt have 8 times more Vitamin B2, 5.6 times more Vitamin B5, 2.9 times more Vitamin B6, 5.6 times more Vitamin B9 and 17.3 times more Vitamin E than Crackers, whole-wheat, reduced fat.
While Crackers, whole-wheat, reduced fat contain 2.4 times more Vitamin B1 and 6.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B3 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Crackers, whole-wheat, reduced fat:

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 2.9 times more Copper, 2.3 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium and 1.3 times more Zinc than Crackers, whole-wheat, reduced fat.
While Crackers, whole-wheat, reduced fat contain 1.3 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese and 347.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Fat, 3.5 times more Saturated Fat, 7.4 times more Omega 6 and 1.2 times more Protein than Crackers, whole-wheat, reduced fat.
While Crackers, whole-wheat, reduced fat contain 8.1 times more Omega 3, 4.4 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, whole-wheat, reduced fat have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCrackers, whole-wheat, reduced fatVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Crackers, wheat, reduced fatCrackers, whole-wheat, reduced fatVS Crackers, wheat, reduced fat

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Crackers, whole-wheat, reduced fat

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: