Comparing Nutrients in 100 grams Crackers, matzo, whole-wheat VS 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	12% 351kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	31% 12g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	23.4% 13g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	103% 1.35mg	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	8.75% 35μg	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	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	2.3% 23mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	200% 1.8mg	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	58% 4.65mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	84.8% 1.95mg	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	43.6% 305mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, matzo, whole-wheat vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 8.5 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Crackers, matzo, whole-wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Crackers, matzo, whole-wheat vs Sunflower Seeds:

• Crackers, matzo, whole-wheat have 1.8 times more Manganese and 1.4 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 5.1 times more Copper, 2.4 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, matzo, whole-wheat have 3.9 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 34.3 times more Fat, 18.3 times more Saturated Fat, 1.8 times more Omega 3, 37.3 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.