Comparing Nutrients in 7 ounces Crackers, matzo, plain VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, matzo, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 784kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	37% 12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	31.4% 41g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	15.7% 5.95g	60% 23g	38g per day for Men 19-50 years
Protein	35.4% 20g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Toasted 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	64% 0.77mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.72mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	123% 1.6mg	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	8.43% 33.7μg	118% 472μg	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	3.1% 2.78mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	404% 3.64mg	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	78.4% 6.27mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	182% 4.2mg	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	25.2% 177mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	133% 73.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, plain VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, matzo, plain versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, matzo, plain vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 15.9 times more Vitamin B5, 7 times more Vitamin B6 and 14 times more Vitamin B9 than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Toasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• Both Crackers, matzo, plain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, matzo, plain vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 30.6 times more Copper, 2.2 times more Iron, 5.2 times more Magnesium, 3.3 times more Manganese, 13 times more Phosphorus, 4.4 times more Potassium and 7.8 times more Zinc than Crackers, matzo, plain.
• 7 ounces of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, matzo, plain have 4.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 40.6 times more Fat, 26.3 times more Saturated Fat, 2.5 times more Omega 3, 65.6 times more Omega 6, 3.8 times more Fiber and 1.7 times more Protein than Crackers, matzo, plain.