Comparing Nutrients in 300 calories Crackers, matzo, whole-wheat VS Roasted Sunflower Seeds

Weight per 300 calories

• Crackers, matzo, whole-wheat: 85.5g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Crackers, matzo, whole-wheat, which is very high in comparison to other foods. Crackers, matzo, whole-wheat having high energy density.

Which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, matzo, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.76% 0.028g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	26.5% 10g	15% 5.72g	38g per day for Men 19-50 years
Protein	20% 11g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Roasted 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	26% 0.31mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	32% 0.41mg	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	7.48% 30μg	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	105% 0.94mg	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	49.7% 3.97mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	47.3% 1.1mg	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	37.2% 261mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	117% 64μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, matzo, whole-wheat vs Roasted Sunflower Seeds:

• Crackers, matzo, whole-wheat have 5.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B5, 3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Crackers, matzo, whole-wheat vs Roasted Sunflower Seeds:

• Crackers, matzo, whole-wheat have 2 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese and 1.6 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 3.2 times more Copper, 2.3 times more Phosphorus and 1.6 times more Potassium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, matzo, whole-wheat have 5.4 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 20 times more Fat, 13 times more Saturated Fat and 32 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, matzo, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.