Comparing Nutrients in 500 calories Sunflower SeedsVS Crackers, standard snack-type, regular

Weight per 500 calories

Sunflower Seeds

85.6g

Crackers, standard snack-type, regular

98g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Sunflower Seeds or Crackers, standard snack-type, regular?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Crackers, standard snack-type, regular

47%

48%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Crackers, standard snack-type, regular

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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45.4%44g

Fat

26.7%26g

44 gvs26 g

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

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12%3.8g

Saturated Fat

17%5.45g

3.8 gvs5.45 g

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

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3.2%0.051g

Omega 3

95%1.5g

0.051 gvs1.5 g

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

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116%19.7g

Omega 6

66.7%11.3g

19.7 gvs11.3 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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13%17g

Carbohydrate

46.2%60g

17 gvs60 g

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

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3.1%2.24g

Sugars

11%8g

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

2.24 gvs8 g

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

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Fructose

0.39%0.28g

≤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 gvs0.28 g

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

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Glucose

%0.46g

NA gvs0.46 g

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

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%2.14g

Sucrose

%6.8g

2.14 gvs6.8 g

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

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19.4%7.36g

Fiber

5.93%2.25g

7.36 gvs2.25 g

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

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31.8%17.8g

Protein

11.6%6.5g

17.8 gvs6.5 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

Sunflower Seedsvs Crackers, standard snack-type, regular

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

106%1.27mg

Vitamin B1

34%0.41mg

Thiamine

1.27 mgvs0.41 mg

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

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23.4%0.3mg

Vitamin B2

34.4%0.45mg

Riboflavin

0.3 mgvs0.45 mg

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

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44.6%7.14mg

Vitamin B3

26.7%4.27mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs4.27 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

19.3%0.97mg

Vitamin B5

8.18%0.41mg

Pantothenic acid

0.97 mgvs0.41 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

88.6%1.15mg

Vitamin B6

4.75%0.062mg

Pyridoxine

1.15 mgvs0.062 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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48.6%194μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

194 μgvs90 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 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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201%30mg

Vitamin E

20%2.97mg

Tocopherols and Tocotrienols

30 mgvs2.97 mg

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

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0%0μg

Vitamin K

56.6%68μg

Phytomenadione or phylloquinone

0 μgvs68 μg

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

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Minerals

Sunflower Seedsvs Crackers, standard snack-type, regular

6.68%66.8mg

Calcium

11.8%118mg

66.8 mgvs118 mg

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

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171%1.54mg

Copper

11.3%0.1mg

1.54 mgvs0.1 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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56%4.5mg

Iron

49.4%3.95mg

4.5 mgvs3.95 mg

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

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66.3%278mg

Magnesium

4.2%17.6mg

278 mgvs17.6 mg

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

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72.6%1.67mg

Manganese

21%0.48mg

1.67 mgvs0.48 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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80.7%565mg

Phosphorus

34.7%243mg

565 mgvs243 mg

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

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16.2%552mg

Potassium

3.4%116mg

552 mgvs116 mg

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

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82.5%45.4μg

Selenium

12%6.57μg

45.4 μgvs6.57 μg

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

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0.51%7.7mg

Sodium

47.5%712mg

7.7 mgvs712 mg

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

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39%4.3mg

Zinc

4.37%0.48mg

4.3 mgvs0.48 mg

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

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0.11%4.05g

Water

0.083%3.08g

4.05 gvs3.08 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 Sunflower Seeds vs Crackers, standard snack-type, regular:

Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 18.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 10.1 times more Vitamin E than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 1.5 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Crackers, standard snack-type, regular:

Dried Sunflower Seed Kernels have 15.1 times more Copper, 15.8 times more Magnesium, 3.5 times more Manganese, 2.3 times more Phosphorus, 4.8 times more Potassium, 6.9 times more Selenium and 8.9 times more Zinc than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 1.8 times more Calcium and 92.4 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, regular have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 1.7 times more Fat, 1.7 times more Omega 6, 3.3 times more Fiber and 2.7 times more Protein than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 1.4 times more Saturated Fat, 29.5 times more Omega 3, 3.5 times more Carbohydrate and 3.6 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, regular have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCrackers, standard snack-type, regularVS Roasted Sunflower SeedsSunflower SeedsVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter filling

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Crackers, standard snack-type, regular

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Crackers, standard snack-type, regular?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: