Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, matzo, whole-wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	121% 3510kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	311% 118g	303% 115g	38g per day for Men 19-50 years
Protein	234% 131g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	87.5% 350μg	595% 2380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	581% 46.5mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	319% 1340mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1522% 35mg	919% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	436% 3050mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	1365% 751μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	237% 26mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, matzo, whole-wheat versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, matzo, whole-wheat vs Toasted Sunflower Seeds:

• 1 kilogram of Crackers, matzo, whole-wheat has 1.3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Crackers, matzo, whole-wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, matzo, whole-wheat vs Toasted Sunflower Seeds:

• 1 kilogram of Crackers, matzo, whole-wheat has 1.7 times more Manganese than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Calcium, 5.2 times more Copper, 1.5 times more Iron, 3.8 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Toasted Sunflower Seeds contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, matzo, whole-wheat has 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 37.9 times more Fat, 24.5 times more Saturated Fat, 2.4 times more Omega 3, 60.5 times more Omega 6 and 1.3 times more Protein than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Toasted Sunflower Seeds offer comparable quantities of Fiber per one kilogram.