Comparing Nutrients in 500 calories Sunflower SeedsVS Crackers, standard snack-type, with whole wheat

Weight per 500 calories

Sunflower Seeds

85.6g

Crackers, standard snack-type, with whole wheat

108g

Sunflower Seeds have 1.3 times more energy per 100g than Crackers, standard snack-type, with whole wheat. It has very high energy density when compared to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Crackers, standard snack-type, with whole wheat

35%

59%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Crackers, standard snack-type, with whole wheat

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

20%19.3g

44 gvs19.3 g

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

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12%3.8g

Saturated Fat

14.7%4.7g

3.8 gvs4.7 g

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

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3.2%0.051g

Omega 3

60.2%0.96g

0.051 gvs0.96 g

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

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116%19.7g

Omega 6

44.7%7.6g

19.7 gvs7.6 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

56.8%74g

17 gvs74 g

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

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3.1%2.24g

Sugars

15.5%11.3g

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

2.24 gvs11.3 g

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

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Fructose

0.27%0.19g

≤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 gvs0.19 g

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

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Glucose

%0.26g

NA gvs0.26 g

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

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%2.14g

Sucrose

%10.5g

2.14 gvs10.5 g

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

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19.4%7.36g

Fiber

14%5.3g

7.36 gvs5.3 g

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

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31.8%17.8g

Protein

14%7.87g

17.8 gvs7.87 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, with whole wheat

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 .

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106%1.27mg

Vitamin B1

28.8%0.35mg

Thiamine

1.27 mgvs0.35 mg

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

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23.4%0.3mg

Vitamin B2

20%0.26mg

Riboflavin

0.3 mgvs0.26 mg

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

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44.6%7.14mg

Vitamin B3

30%4.8mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs4.8 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

10.3%0.51mg

Pantothenic acid

0.97 mgvs0.51 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

15%0.19mg

Pyridoxine

1.15 mgvs0.19 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

15.7%62.6μg

Folates and Folic Acid

194 μgvs62.6 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

21%3.13mg

Tocopherols and Tocotrienols

30 mgvs3.13 mg

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

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0%0μg

Vitamin K

12.8%15.3μg

Phytomenadione or phylloquinone

0 μgvs15.3 μg

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

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Minerals

Sunflower Seedsvs Crackers, standard snack-type, with whole wheat

6.68%66.8mg

Calcium

18%180mg

66.8 mgvs180 mg

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

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171%1.54mg

Copper

23.6%0.21mg

1.54 mgvs0.21 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

49.3%3.94mg

4.5 mgvs3.94 mg

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

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66.3%278mg

Magnesium

12%50.8mg

278 mgvs50.8 mg

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

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72.6%1.67mg

Manganese

43%0.99mg

1.67 mgvs0.99 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

55%384mg

565 mgvs384 mg

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

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16.2%552mg

Potassium

6.64%226mg

552 mgvs226 mg

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

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82.5%45.4μg

Selenium

17%9.4μg

45.4 μgvs9.4 μg

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

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0.51%7.7mg

Sodium

54%808mg

7.7 mgvs808 mg

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

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39%4.3mg

Zinc

11%1.2mg

4.3 mgvs1.2 mg

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

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0.11%4.05g

Water

0.08%2.95g

4.05 gvs2.95 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, with whole wheat:

Dried Sunflower Seed Kernels have 3.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 5.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 9.6 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B2 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat 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, with whole wheat:

Dried Sunflower Seed Kernels have 7.2 times more Copper, 5.5 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium, 4.8 times more Selenium and 3.6 times more Zinc than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 2.7 times more Calcium and 104.8 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, with whole wheat have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 2.3 times more Fat, 2.6 times more Omega 6, 1.4 times more Fiber and 2.3 times more Protein than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 18.8 times more Omega 3, 4.3 times more Carbohydrate and 5 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, with whole wheat have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat 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, with whole wheatVS Roasted Sunflower SeedsSunflower SeedsVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Cookies, coconut macaroon

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Crackers, standard snack-type, with whole wheat

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: