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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Crackers, matzo, whole-wheat: 143g

Oil 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.

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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	5.18% 0.88g	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	86.5% 112g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	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	44.2% 17g	38g per day for Men 19-50 years
Protein	30.3% 17g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	22.5% 0.27mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	17.4% 0.23mg	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	12.5% 50μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	205% 30.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	55.4% 0.5mg	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	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	217% 5mg	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	62% 434mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.18% 6.84g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Crackers, Matzo, Whole-wheat Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 3.3 times more Vitamin B5, 3 times more Vitamin B6 and 4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 500 kcal of Crackers, matzo, whole-wheat contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 3.1 times more Copper and 2.2 times more Phosphorus than Crackers, matzo, whole-wheat.
• While 500 kcal of Crackers, matzo, whole-wheat contain 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 Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, matzo, whole-wheat contain similar levels of Potassium and Zinc per 500 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, matzo, whole-wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 20.3 times more Fat, 17.2 times more Saturated Fat and 32.8 times more Omega 6 than Crackers, matzo, whole-wheat.
• While 500 kcal of Crackers, matzo, whole-wheat contain 5.8 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, matzo, whole-wheat offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 in 500 calories.