Comparing Nutrients in 100 grams Crackers, matzo, whole-wheat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, matzo, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 351kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	193% 32.8g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	3.77% 2.73g	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	31% 12g	29.2% 11g	38g per day for Men 19-50 years
Protein	23.4% 13g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Roasted 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	30.4% 0.37mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.3% 23mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	203% 1.83mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	92% 2.1mg	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	165% 1155mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Crackers, matzo, whole-wheat have 3.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 5.1 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.
• Both Crackers, matzo, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

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

• Crackers, matzo, whole-wheat have 1.2 times more Iron and 1.7 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 5.2 times more Copper, 3.8 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, matzo, whole-wheat have 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 33.2 times more Fat, 21.5 times more Saturated Fat, 2.1 times more Omega 3, 53 times more Omega 6 and 1.5 times more Protein than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Crackers, matzo, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.