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

Weight per 300 calories

• Crackers, matzo, whole-wheat: 85.5g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels 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.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, matzo, whole-wheat	Oil 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	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	1.76% 0.028g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	26.5% 10g	14% 5.37g	38g per day for Men 19-50 years
Protein	20% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Oil 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	117% 64μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.021% 0.78g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Crackers, matzo, whole-wheat have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.3 times more Vitamin B5, 3 times more Vitamin B6 and 4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Crackers, matzo, whole-wheat have 1.8 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese and 1.6 times more Selenium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.1 times more Copper and 2.2 times more Phosphorus than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Oil Roasted Sunflower Seeds contain similar levels of Potassium and Zinc per 300 calories.
• Both Crackers, matzo, whole-wheat as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, matzo, whole-wheat have 5.8 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 20.3 times more Fat, 17.2 times more Saturated Fat and 32.8 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 6
• Both Crackers, matzo, whole-wheat as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.