Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS 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	20.4% 592kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.4% 0.29g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	36% 20g	18% 10g	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	26.7% 0.32mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	8.86% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	8.85% 0.12mg	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	58.5% 234μg	4.25% 17μg	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	1.22% 1.1mg	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	242% 36.3mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	6.67% 0.06mg	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	53.5% 4.3mg	39.5% 3.16mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	28.3% 0.65mg	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	163% 1139mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.12% 4.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Crackers, matzo, plain per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Crackers, matzo, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Crackers, matzo, plain:

• 100 grams of Oil Roasted Sunflower Seeds have 15.7 times more Vitamin B5, 6.9 times more Vitamin B6, 13.8 times more Vitamin B9, 605.5 times more Vitamin E and 10.3 times more Vitamin K than Crackers, matzo, plain.
• Both Oil Roasted Sunflower Seeds and Crackers, matzo, plain provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Crackers, matzo, plain have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Crackers, matzo, plain:

• 100 grams of Oil Roasted Sunflower Seeds have 6.7 times more Calcium, 30.1 times more Copper, 1.4 times more Iron, 5.1 times more Magnesium, 3.2 times more Manganese, 12.8 times more Phosphorus, 4.3 times more Potassium, 2.1 times more Selenium and 7.7 times more Zinc than Crackers, matzo, plain.
• 100 grams of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 36.6 times more Fat, 31.3 times more Saturated Fat, 2.5 times more Omega 3, 60 times more Omega 6, 10.7 times more Sugars, 3.5 times more Fiber and 2 times more Protein than Crackers, matzo, plain.
• While 100 g of Crackers, matzo, plain contain 3.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.