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Comparing Nutrients in 500 calories Crackers, gluten-free, multi-seeded and multigrainVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Crackers, gluten-free, multi-seeded and multigrain
110g
Oil Roasted Sunflower Seeds
84.5g

Oil Roasted Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Crackers, gluten-free, multi-seeded and multigrain, which is very high in comparison to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Which food has more nutrients per 500 calories - Crackers, gluten-free, multi-seeded and multigrain or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, gluten-free, multi-seeded and multigrain
10%
31%
59%
Oil Roasted Sunflower Seeds
13%
73%
14%
500 kcal ▼

Macro Nutrients

Crackers, gluten-free, multi-seeded and multigrainvs 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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18%17.5g
Fat
44.7%43.3g
17.5 gvs43.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.14%2.3g
Saturated Fat
18.7%5.97g
2.3 gvs5.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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64%1.02g
Omega 3
4.28%0.068g
1.02 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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32.7%5.56g
Omega 6
170%29g
5.56 gvs29 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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56.3%73g
Carbohydrate
15%19.3g
73 gvs19.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.95g
Sugars
3.62%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.95 gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%0.63g
0 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.95g
Sucrose
%2g
0.95 gvs2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.6%11.3g
Fiber
23.6%8.95g
11.3 gvs8.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22%12.4g
Protein
30.3%17g
12.4 gvs17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, gluten-free, multi-seeded and multigrainvs Oil 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 .

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19%0.23mg
Vitamin B1
22.5%0.27mg
Thiamine
0.23 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B2
18%0.24mg
Riboflavin
0.19 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.3%5.33mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
5.33 mgvs3.5 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
18.5%0.93mg
Vitamin B5
117%5.86mg
Pantothenic acid
0.93 mgvs5.86 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31.4%0.41mg
Vitamin B6
51.5%0.67mg
Pyridoxine
0.41 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.66%38.6μg
Vitamin B9
49.4%198μg
Folates and Folic Acid
38.6 μgvs198 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%0mg
Vitamin C
1.03%0.93mg
Ascorbic acid
0 mgvs0.93 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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11%1.66mg
Vitamin E
205%30.7mg
Tocopherols and Tocotrienols
1.66 mgvs30.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.6%15μg
Vitamin K
2.2%2.6μg
Phytomenadione or phylloquinone
15 μgvs2.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, gluten-free, multi-seeded and multigrainvs Oil Roasted Sunflower Seeds
26.3%263mg
Calcium
7.35%73.5mg
263 mgvs73.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.3%0.61mg
Copper
169%1.52mg
0.61 mgvs1.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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39%3.12mg
Iron
45%3.6mg
3.12 mgvs3.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%181mg
Magnesium
25.5%107mg
181 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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118%2.7mg
Manganese
76.4%1.76mg
2.7 mgvs1.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
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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59%413mg
Phosphorus
137%962mg
413 mgvs962 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.4%421mg
Potassium
12%408mg
421 mgvs408 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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35%19.2μg
Selenium
120%66μg
19.2 μgvs66 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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32.2%483mg
Sodium
0.17%2.53mg
483 mgvs2.53 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.5%2.9mg
Zinc
40%4.4mg
2.9 mgvs4.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%3.96g
Water
0.035%1.3g
3.96 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, gluten-free, multi-seeded and multigrain vs Oil Roasted Sunflower Seeds:
Comparing minerals per 500 calories for Crackers, gluten-free, multi-seeded and multigrain vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Crackers, gluten-free, multi-seeded and multigrainVS Waffles, gluten-free, frozen, ready-to-heatOil Roasted Sunflower SeedsVS Waffles, gluten-free, frozen, ready-to-heatCrackers, gluten-free, multi-seeded and multigrainVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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