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

Weight per 300 calories

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

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Crackers, matzo, whole-wheat. It has very high energy density when compared to other foods. Crackers, matzo, whole-wheat having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Sunflower Seeds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	10.5% 0.14mg	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	30.5% 122μg	7.48% 30μg	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	0.8% 0.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 3.2 times more Copper, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Zinc than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 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.

Comparison of macro-nutrients per 300 calories:

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