Comparing Nutrients in 500 calories Crackers, whole-wheat, reduced fatVS Roasted Sunflower Seeds

Weight per 500 calories

Crackers, whole-wheat, reduced fat

120g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more energy per unit of mass than Crackers, whole-wheat, reduced fat, which is very high in comparison to other foods. Crackers, whole-wheat, reduced fat having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat, reduced fat

11%

16%

73%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Crackers, whole-wheat, reduced fatvs 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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9.4%9.12g

Fat

44%42.8g

9.12 gvs42.8 g

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

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4%1.3g

Saturated Fat

14%4.5g

1.3 gvs4.5 g

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

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30%0.48g

Omega 3

3.7%0.059g

0.48 gvs0.059 g

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

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22.4%3.8g

Omega 6

166%28g

3.8 gvs28 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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70%91g

Carbohydrate

16%20.7g

91 gvs20.7 g

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

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2.02%1.47g

Sugars

3.23%2.35g

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

1.47 gvs2.35 g

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

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0%0g

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]

0 gvsNA g

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

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%0.38g

Glucose

0.38 gvsNA g

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

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%1.1g

Sucrose

1.1 gvsNA g

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

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34.5%13g

Fiber

25%9.54g

13 gvs9.54 g

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

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24.3%13.6g

Protein

29.7%16.6g

13.6 gvs16.6 g

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

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Vitamins

Crackers, whole-wheat, reduced fatvs 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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18.5%0.22mg

Vitamin B1

7.6%0.091mg

Thiamine

0.22 mgvs0.091 mg

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

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2.03%0.026mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.026 mgvs0.21 mg

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

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39.3%6.3mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

6.3 mgvs6.05 mg

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

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21.7%1.1mg

Vitamin B5

121%6.05mg

Pantothenic acid

1.1 mgvs6.05 mg

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

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18.2%0.24mg

Vitamin B6

53%0.69mg

Pyridoxine

0.24 mgvs0.69 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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9%36μg

Vitamin B9

51%204μg

Folates and Folic Acid

36 μgvs204 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

1.34%1.2mg

Ascorbic acid

0 mgvs1.2 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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8.65%1.3mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

1.3 mgvs22.4 mg

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

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12.5%15μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

15 μgvs2.3 μg

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

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Minerals

Crackers, whole-wheat, reduced fatvs Roasted Sunflower Seeds

4.7%47mg

Calcium

6%60mg

47 mgvs60 mg

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

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59.7%0.54mg

Copper

175%1.57mg

0.54 mgvs1.57 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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53.5%4.28mg

Iron

41%3.26mg

4.28 mgvs3.26 mg

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

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34.3%144mg

Magnesium

26.4%111mg

144 mgvs111 mg

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

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119%2.75mg

Manganese

79%1.8mg

2.75 mgvs1.8 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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62.5%438mg

Phosphorus

142%992mg

438 mgvs992 mg

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

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13%448mg

Potassium

21.5%730mg

448 mgvs730 mg

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

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31%17μg

Selenium

124%68μg

17 μgvs68 μg

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

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59.7%895mg

Sodium

0.17%2.58mg

895 mgvs2.58 mg

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

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32.7%3.6mg

Zinc

41.3%4.54mg

3.6 mgvs4.54 mg

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

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0.084%3.1g

Water

0.028%1.03g

3.1 gvs1.03 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, reduced fat vs Roasted Sunflower Seeds:

Crackers, whole-wheat, reduced fat have 2.4 times more Vitamin B1 and 6.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt 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, reduced fat vs Roasted Sunflower Seeds:

Crackers, whole-wheat, reduced fat have 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.
While Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 500 calories:

Crackers, whole-wheat, reduced fat have 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.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Fat, 3.5 times more Saturated Fat and 7.4 times more Omega 6 than Crackers, whole-wheat, reduced fat.
Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, whole-wheat, reduced fatVS Crackers, wheat, reduced fatRoasted Sunflower SeedsVS Crackers, wheat, reduced fatCrackers, whole-wheat, reduced fatVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Crackers, whole-wheat, reduced fatVS Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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