Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheatVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Oil Roasted Sunflower Seeds

48%1393kcal

Energy

81%2350kcal

1393 kcalvs2350 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.14%5.95g

Fat

210%204g

5.95 gvs204 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g

Saturated Fat

87.7%28g

0.96 gvs28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.2%0.13g

Omega 3

20%0.32g

0.13 gvs0.32 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.4%2.45g

Omega 6

799%136g

2.45 gvs136 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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241%313g

Carbohydrate

70%91g

313 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

17%12.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs12.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.94g

NA gvs2.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%9.4g

NA gvs9.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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123%47g

Fiber

111%42g

47 gvs42 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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93%52g

Protein

142%79.6g

52 gvs79.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, matzo, whole-wheatvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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121%1.45mg

Vitamin B1

106%1.27mg

Thiamine

1.45 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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82.7%1.08mg

Vitamin B2

85.5%1.1mg

Riboflavin

1.08 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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134%21.5mg

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

21.5 mgvs16.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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98%4.92mg

Vitamin B5

551%27.5mg

Pantothenic acid

4.92 mgvs27.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.5%0.63mg

Vitamin B6

242%3.14mg

Pyridoxine

0.63 mgvs3.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.7%139μg

Vitamin B9

232%929μg

Folates and Folic Acid

139 μgvs929 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

4.85%4.37mg

Ascorbic acid

0 mgvs4.37 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

961%144mg

Tocopherols and Tocotrienols

NA mgvs144 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

NA μgvs12.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, matzo, whole-wheatvs Oil Roasted Sunflower Seeds

9.13%91mg

Calcium

34.5%345mg

91 mgvs345 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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154%1.4mg

Copper

796%7.16mg

1.4 mgvs7.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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231%18.5mg

Iron

212%17mg

18.5 mgvs17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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127%532mg

Magnesium

120%504mg

532 mgvs504 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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604%14mg

Manganese

359%8.26mg

14 mgvs8.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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173%1211mg

Phosphorus

646%4521mg

1211 mgvs4521 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

56.4%1917mg

1254 mgvs1917 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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542%298μg

Selenium

564%310μg

298 μgvs310 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg

Sodium

0.79%12mg

7.94 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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94%10.4mg

Zinc

188%20.7mg

10.4 mgvs20.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.51%19g

Water

0.17%6.1g

19 gvs6.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Crackers, matzo, whole-wheat vs Oil Roasted Sunflower Seeds:

Crackers, matzo, whole-wheat have 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.6 times more Vitamin B5, 5 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
Both Crackers, matzo, whole-wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Crackers, matzo, whole-wheat vs Oil Roasted Sunflower Seeds:

Crackers, matzo, whole-wheat have 1.7 times more Manganese than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Calcium, 5.2 times more Copper, 3.7 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Crackers, matzo, whole-wheat have 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 34.2 times more Fat, 29.1 times more Saturated Fat, 2.5 times more Omega 3, 55.4 times more Omega 6 and 1.5 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
Both Crackers, matzo, whole-wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainOil Roasted Sunflower SeedsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheatVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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