Comparing Nutrients in 1 pound 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	55% 1592kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	72% 93g	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	141% 53.5g	137% 52g	38g per day for Men 19-50 years
Protein	106% 59.4g	139% 78g	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	138% 1.66mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	281% 3.65mg	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	39.7% 159μg	270% 1080μg	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	7.06% 6.35mg	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	10.4% 104mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	924% 8.3mg	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	264% 21mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	417% 9.6mg	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	198% 1383mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	619% 341μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.12% 4.54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Crackers, matzo, whole-wheat has 1.3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 lb 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 pound.
• 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 pound.

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

• 1 pound of Crackers, matzo, whole-wheat has 1.7 times more Manganese than Toasted Sunflower Seeds.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, matzo, whole-wheat has 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb 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 pound.