Comparing Nutrients in 500 calories Crackers, flavored, fish-shapedVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Crackers, flavored, fish-shaped

108g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, flavored, fish-shaped, which is very high in comparison to other foods. Crackers, flavored, fish-shaped having very high energy density.

Which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped

34%

57%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs Oil Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19.7%19g

Fat

44.7%43.3g

19 gvs43.3 g

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

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6.95%2.22g

Saturated Fat

18.7%5.97g

2.22 gvs5.97 g

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

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28.4%0.45g

Omega 3

4.28%0.068g

0.45 gvs0.068 g

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

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22%3.76g

Omega 6

170%29g

3.76 gvs29 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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54.6%71g

Carbohydrate

15%19.3g

71 gvs19.3 g

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

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1.76%1.27g

Sugars

3.62%2.63g

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

1.27 gvs2.63 g

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

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0.13%0.097g

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]

0.097 gvs0 g

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

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%0.32g

Glucose

%0.63g

0.32 gvs0.63 g

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

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%0g

Sucrose

%2g

0 gvs2 g

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

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8.8%3.35g

Fiber

23.6%8.95g

3.35 gvs8.95 g

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

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19.6%11g

Protein

30.3%17g

11 gvs17 g

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

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Vitamins

Crackers, flavored, fish-shapedvs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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73%0.88mg

Vitamin B1

22.5%0.27mg

Thiamine

0.88 mgvs0.27 mg

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

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42.7%0.56mg

Vitamin B2

18%0.24mg

Riboflavin

0.56 mgvs0.24 mg

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

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43.3%6.92mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

6.92 mgvs3.5 mg

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

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14.3%0.71mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.71 mgvs5.86 mg

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

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7.06%0.092mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.092 mgvs0.67 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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41.3%165μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

165 μgvs198 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

1.03%0.93mg

Ascorbic acid

NA mgvs0.93 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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26.5%3.97mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

3.97 mgvs30.7 mg

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

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25%30μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

30 μgvs2.6 μg

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

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Minerals

Crackers, flavored, fish-shapedvs Oil Roasted Sunflower Seeds

8.96%89.6mg

Calcium

7.35%73.5mg

89.6 mgvs73.5 mg

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

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16%0.14mg

Copper

169%1.52mg

0.14 mgvs1.52 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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62%4.95mg

Iron

45%3.6mg

4.95 mgvs3.6 mg

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

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6.43%27mg

Magnesium

25.5%107mg

27 mgvs107 mg

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

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26.5%0.61mg

Manganese

76.4%1.76mg

0.61 mgvs1.76 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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25.8%180mg

Phosphorus

137%962mg

180 mgvs962 mg

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

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7.1%242mg

Potassium

12%408mg

242 mgvs408 mg

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

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7.85%4.3μg

Selenium

120%66μg

4.3 μgvs66 μg

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

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70%1048mg

Sodium

0.17%2.53mg

1048 mgvs2.53 mg

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

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10.7%1.18mg

Zinc

40%4.4mg

1.18 mgvs4.4 mg

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

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0.1%3.7g

Water

0.035%1.3g

3.7 gvs1.3 g

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

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Lets compare vitamin content per 500 calories of Crackers, flavored, fish-shaped vs Oil Roasted Sunflower Seeds:

Crackers, flavored, fish-shaped have 3.2 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3 and 11.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 8.2 times more Vitamin B5, 7.3 times more Vitamin B6 and 7.7 times more Vitamin E than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs Oil Roasted Sunflower Seeds:

Crackers, flavored, fish-shaped have 1.2 times more Calcium, 1.4 times more Iron and 413.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 10.5 times more Copper, 4 times more Magnesium, 2.9 times more Manganese, 5.3 times more Phosphorus, 1.7 times more Potassium, 15.3 times more Selenium and 3.7 times more Zinc than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 500 calories:

Crackers, flavored, fish-shaped have 6.6 times more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Fat, 2.7 times more Saturated Fat, 7.7 times more Omega 6, 2.7 times more Fiber and 1.5 times more Protein than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Crackers, flavored, fish-shaped as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, flavored, fish-shapedVS Cookies, gluten-free, chocolate sandwich, with creme fillingOil Roasted Sunflower SeedsVS Cookies, gluten-free, chocolate sandwich, with creme fillingCrackers, flavored, fish-shapedVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Crackers, flavored, fish-shapedVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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