Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 500 calories

Roasted Sunflower Seeds

86g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

110g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour. It has very high energy density when compared to other foods. Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30%

68%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

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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44%42.8g

Fat

17.4%17g

42.8 gvs17 g

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

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14%4.5g

Saturated Fat

19.6%6.26g

4.5 gvs6.26 g

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

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3.7%0.059g

Omega 3

2.33%0.037g

0.059 gvs0.037 g

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

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166%28g

Omega 6

8.56%1.46g

28 gvs1.46 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.7g

Carbohydrate

65%84.4g

20.7 gvs84.4 g

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

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3.23%2.35g

Sugars

5.9%4.28g

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

2.35 gvs4.28 g

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

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Fructose

0.45%0.33g

≤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 gvs0.33 g

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

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Glucose

%0.44g

NA gvs0.44 g

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

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Sucrose

%3.5g

NA gvs3.5 g

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

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25%9.54g

Fiber

8.66%3.3g

9.54 gvs3.3 g

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

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29.7%16.6g

Protein

4.9%2.74g

16.6 gvs2.74 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

Roasted Sunflower Seedsvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA 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

7.6%0.091mg

Vitamin B1

5.5%0.066mg

Thiamine

0.091 mgvs0.066 mg

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

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16.3%0.21mg

Vitamin B2

8.43%0.11mg

Riboflavin

0.21 mgvs0.11 mg

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

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38%6.05mg

Vitamin B3

4.3%0.69mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs0.69 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

121%6.05mg

Vitamin B5

Pantothenic acid

6.05 mgvsNA 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

53%0.69mg

Vitamin B6

5.9%0.077mg

Pyridoxine

0.69 mgvs0.077 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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51%204μg

Vitamin B9

1.9%7.68μg

Folates and Folic Acid

204 μgvs7.68 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.34%1.2mg

Vitamin C

Ascorbic acid

1.2 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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149%22.4mg

Vitamin E

Tocopherols and Tocotrienols

22.4 mgvsNA mg

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

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1.93%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

6%60mg

Calcium

3.07%30.7mg

60 mgvs30.7 mg

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

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175%1.57mg

Copper

10.6%0.095mg

1.57 mgvs0.095 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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41%3.26mg

Iron

7.68%0.61mg

3.26 mgvs0.61 mg

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

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26.4%111mg

Magnesium

3.9%16.4mg

111 mgvs16.4 mg

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

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79%1.8mg

Manganese

14.3%0.33mg

1.8 mgvs0.33 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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142%992mg

Phosphorus

8.93%62.5mg

992 mgvs62.5 mg

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

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21.5%730mg

Potassium

2.77%94mg

730 mgvs94 mg

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

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124%68μg

Selenium

68 μgvsNA μg

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

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0.17%2.58mg

Sodium

65%976mg

2.58 mgvs976 mg

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

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41.3%4.54mg

Zinc

4.4%0.48mg

4.54 mgvs0.48 mg

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

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0.028%1.03g

Water

0.073%2.7g

1.03 gvs2.7 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 Roasted Sunflower Seeds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 8.8 times more Vitamin B3, 9 times more Vitamin B6 and 26.5 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Calcium, 16.5 times more Copper, 5.3 times more Iron, 6.7 times more Magnesium, 5.5 times more Manganese, 15.9 times more Phosphorus, 7.7 times more Potassium and 9.4 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 378.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Fat, 19.4 times more Omega 6, 2.9 times more Fiber and 6.1 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Saturated Fat, 4.1 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Crackers, gluten-free, multi-seeded and multigrainCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: