Comparing Nutrients in 500 calories Crackers, matzo, whole-wheatVS Roasted Sunflower Seeds

Weight per 500 calories

Crackers, matzo, whole-wheat

143g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Crackers, matzo, whole-wheat, which is very high in comparison to other foods. Crackers, matzo, whole-wheat having high energy density.

Which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.2%2.14g

Fat

44%42.8g

2.14 gvs42.8 g

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

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1.1%0.35g

Saturated Fat

14%4.5g

0.35 gvs4.5 g

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

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2.94%0.047g

Omega 3

3.7%0.059g

0.047 gvs0.059 g

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

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5.18%0.88g

Omega 6

166%28g

0.88 gvs28 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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86.5%112g

Carbohydrate

16%20.7g

112 gvs20.7 g

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

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Sugars

3.23%2.35g

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

NA gvs2.35 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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44.2%17g

Fiber

25%9.54g

17 gvs9.54 g

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

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33.3%18.7g

Protein

29.7%16.6g

18.7 gvs16.6 g

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

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Vitamins

Crackers, matzo, whole-wheatvs 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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43.3%0.52mg

Vitamin B1

7.6%0.091mg

Thiamine

0.52 mgvs0.091 mg

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

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29.7%0.39mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.39 mgvs0.21 mg

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

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48%7.7mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs6.05 mg

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

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35.3%1.77mg

Vitamin B5

121%6.05mg

Pantothenic acid

1.77 mgvs6.05 mg

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

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17.4%0.23mg

Vitamin B6

53%0.69mg

Pyridoxine

0.23 mgvs0.69 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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12.5%50μg

Vitamin B9

51%204μg

Folates and Folic Acid

50 μgvs204 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

1.34%1.2mg

Ascorbic acid

0 mgvs1.2 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

149%22.4mg

Tocopherols and Tocotrienols

NA mgvs22.4 mg

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

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Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

NA μgvs2.3 μg

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

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Minerals

Crackers, matzo, whole-wheatvs Roasted Sunflower Seeds

3.28%32.8mg

Calcium

6%60mg

32.8 mgvs60 mg

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

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55.4%0.5mg

Copper

175%1.57mg

0.5 mgvs1.57 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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82.8%6.62mg

Iron

41%3.26mg

6.62 mgvs3.26 mg

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

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45.4%191mg

Magnesium

26.4%111mg

191 mgvs111 mg

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

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217%5mg

Manganese

79%1.8mg

5 mgvs1.8 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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62%434mg

Phosphorus

142%992mg

434 mgvs992 mg

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

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13.2%450mg

Potassium

21.5%730mg

450 mgvs730 mg

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

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195%107μg

Selenium

124%68μg

107 μgvs68 μg

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

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0.19%2.85mg

Sodium

0.17%2.58mg

2.85 mgvs2.58 mg

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

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33.8%3.7mg

Zinc

41.3%4.54mg

3.7 mgvs4.54 mg

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

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0.18%6.84g

Water

0.028%1.03g

6.84 gvs1.03 g

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

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Lets compare vitamin content per 500 calories of Crackers, matzo, whole-wheat vs Roasted Sunflower Seeds:

Crackers, matzo, whole-wheat have 5.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B5, 3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Crackers, matzo, whole-wheat vs Roasted Sunflower Seeds:

Crackers, matzo, whole-wheat have 2 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese and 1.6 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 3.2 times more Copper, 2.3 times more Phosphorus and 1.6 times more Potassium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, matzo, whole-wheat have 5.4 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 20 times more Fat, 13 times more Saturated Fat and 32 times more Omega 6 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
Both Crackers, matzo, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainRoasted Sunflower SeedsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Crackers, matzo, whole-wheatVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: