Comparing Nutrients in 500 calories Crackers, matzo, whole-wheat VS Sunflower Seeds

Weight per 500 calories

• Crackers, matzo, whole-wheat: 143g
• Sunflower Seeds: 85.6g

Dried 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.

Which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, matzo, whole-wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	44.2% 17g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	88.6% 1.15mg	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	12.5% 50μg	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	171% 1.54mg	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	82.8% 6.62mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	72.6% 1.67mg	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	62% 434mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.84g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, matzo, whole-wheat vs Sunflower Seeds:

• Crackers, matzo, whole-wheat have 1.3 times more Vitamin B2 and 1.8 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 5.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Crackers, matzo, whole-wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Crackers, matzo, whole-wheat vs Sunflower Seeds:

• Crackers, matzo, whole-wheat have 1.5 times more Iron, 3 times more Manganese and 2.4 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 3.1 times more Copper, 1.5 times more Magnesium and 1.3 times more Phosphorus than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, matzo, whole-wheat have 6.6 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.6 times more Fat, 11 times more Saturated Fat and 22.4 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Crackers, matzo, whole-wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.