Comparing Nutrients in 500 calories Crackers, whole-wheatVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Crackers, whole-wheat

117g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Crackers, whole-wheat, which is very high in comparison to other foods. Crackers, whole-wheat having very high energy density.

Which food has more nutrients per 500 calories - Crackers, whole-wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat

28%

63%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Crackers, whole-wheatvs 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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17%16.5g

Fat

44.7%43.3g

16.5 gvs43.3 g

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

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7.55%2.4g

Saturated Fat

18.7%5.97g

2.4 gvs5.97 g

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

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61.7%0.99g

Omega 3

4.28%0.068g

0.99 gvs0.068 g

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

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42%7.14g

Omega 6

170%29g

7.14 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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62.6%81.4g

Carbohydrate

15%19.3g

81.4 gvs19.3 g

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

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1.92%1.4g

Sugars

3.62%2.63g

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

1.4 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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%0.37g

Glucose

%0.63g

0.37 gvs0.63 g

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

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%1g

Sucrose

%2g

1 gvs2 g

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

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31.7%12g

Fiber

23.6%8.95g

12 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, whole-wheatvs 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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17.8%0.21mg

Vitamin B1

22.5%0.27mg

Thiamine

0.21 mgvs0.27 mg

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

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1.9%0.025mg

Vitamin B2

18%0.24mg

Riboflavin

0.025 mgvs0.24 mg

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

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34%5.42mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs3.5 mg

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

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19.5%0.97mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.97 mgvs5.86 mg

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

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16.7%0.22mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.22 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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8.2%32.8μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

32.8 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%1.65mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

1.65 mgvs30.7 mg

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

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26.5%32μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

32 μgvs2.6 μg

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

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Minerals

Crackers, whole-wheatvs Oil Roasted Sunflower Seeds

4.2%42mg

Calcium

7.35%73.5mg

42 mgvs73.5 mg

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

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54.6%0.49mg

Copper

169%1.52mg

0.49 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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49%3.9mg

Iron

45%3.6mg

3.9 mgvs3.6 mg

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

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30.7%129mg

Magnesium

25.5%107mg

129 mgvs107 mg

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

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110%2.5mg

Manganese

76.4%1.76mg

2.5 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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55.4%388mg

Phosphorus

137%962mg

388 mgvs962 mg

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

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12%404mg

Potassium

12%408mg

404 mgvs408 mg

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

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21.5%12μg

Selenium

120%66μg

12 μgvs66 μg

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

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62.5%937mg

Sodium

0.17%2.53mg

937 mgvs2.53 mg

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

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28%3.08mg

Zinc

40%4.4mg

3.08 mgvs4.4 mg

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

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0.093%3.44g

Water

0.035%1.3g

3.44 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, whole-wheat vs Oil Roasted Sunflower Seeds:

Crackers, whole-wheat have 1.6 times more Vitamin B3 and 12.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 9.6 times more Vitamin B2, 6 times more Vitamin B5, 3.1 times more Vitamin B6, 6 times more Vitamin B9 and 18.6 times more Vitamin E than Crackers, whole-wheat.
Both Crackers, whole-wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, whole-wheat vs Oil Roasted Sunflower Seeds:

Crackers, whole-wheat have 1.2 times more Magnesium, 1.4 times more Manganese and 369.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 3.1 times more Copper, 2.5 times more Phosphorus, 5.6 times more Selenium and 1.4 times more Zinc than Crackers, whole-wheat.
Both Crackers, whole-wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, whole-wheat have 14.4 times more Omega 3, 4.2 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Fat, 2.5 times more Saturated Fat, 4 times more Omega 6 and 1.4 times more Protein than Crackers, whole-wheat.
Both Crackers, whole-wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Crackers, whole-wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, whole-wheatVS Cracker, mealOil Roasted Sunflower SeedsVS Cracker, mealCrackers, whole-wheatVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Crackers, whole-wheatVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, whole-wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: