Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Crackers, matzo, plain

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Crackers, matzo, plain: 127g

Oil Roasted Sunflower Seeds have 1.5 times more energy per 100g than Crackers, matzo, plain. It has very high energy density when compared to other foods. Crackers, matzo, plain having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Crackers, matzo, plain?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	81.5% 106g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	0.51% 0.37g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	10% 3.8g	38g per day for Men 19-50 years
Protein	30.3% 17g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	30.8% 4.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	11% 0.15mg	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	49.4% 198μg	5.38% 21.5μg	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	1.03% 0.93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	205% 30.7mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	8.44% 0.076mg	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	45% 3.6mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7.53% 31.6mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	35.8% 0.82mg	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	137% 962mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.15% 5.44g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Crackers, Matzo, Plain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Crackers, matzo, plain?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Crackers, matzo, plain:

• 500 calories of Oil Roasted Sunflower Seeds have 10.5 times more Vitamin B5, 4.6 times more Vitamin B6, 9.2 times more Vitamin B9 and 404 times more Vitamin E than Crackers, matzo, plain.
• While 500 kcal of Crackers, matzo, plain contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Crackers, matzo, plain have insufficient amounts of Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Crackers, matzo, plain:

• 500 calories of Oil Roasted Sunflower Seeds have 20.1 times more Copper, 3.4 times more Magnesium, 2.1 times more Manganese, 8.5 times more Phosphorus, 2.9 times more Potassium, 1.4 times more Selenium and 5.1 times more Zinc than Crackers, matzo, plain.
• Both Oil Roasted Sunflower Seeds and Crackers, matzo, plain contain similar levels of Iron per 500 calories.
• 500 calories of Crackers, matzo, plain lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, matzo, plain lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 24.4 times more Fat, 20.9 times more Saturated Fat, 40 times more Omega 6, 2.4 times more Fiber and 1.3 times more Protein than Crackers, matzo, plain.
• While 500 kcal of Crackers, matzo, plain contain 5.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, matzo, plain offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, matzo, plain provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, matzo, plain provide inadequate amounts of Omega 3 in 500 calories.