Comparing Nutrients in 500 calories Sunflower SeedsVS Crackers, matzo, whole-wheat

Weight per 500 calories

Sunflower Seeds

85.6g

Crackers, matzo, whole-wheat

143g

Sunflower Seeds have 1.7 times more energy per 100g than Crackers, matzo, whole-wheat. It has very high energy density when compared to other foods. Crackers, matzo, whole-wheat having high energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Crackers, matzo, whole-wheat

14%

82%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Crackers, matzo, whole-wheat

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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45.4%44g

Fat

2.2%2.14g

44 gvs2.14 g

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

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12%3.8g

Saturated Fat

1.1%0.35g

3.8 gvs0.35 g

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

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3.2%0.051g

Omega 3

2.94%0.047g

0.051 gvs0.047 g

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

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116%19.7g

Omega 6

5.18%0.88g

19.7 gvs0.88 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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13%17g

Carbohydrate

86.5%112g

17 gvs112 g

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

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3.1%2.24g

Sugars

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

2.24 gvsNA 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

44.2%17g

7.36 gvs17 g

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

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31.8%17.8g

Protein

33.3%18.7g

17.8 gvs18.7 g

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

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Vitamins

Sunflower Seedsvs Crackers, matzo, whole-wheat

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

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

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106%1.27mg

Vitamin B1

43.3%0.52mg

Thiamine

1.27 mgvs0.52 mg

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

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23.4%0.3mg

Vitamin B2

29.7%0.39mg

Riboflavin

0.3 mgvs0.39 mg

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

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44.6%7.14mg

Vitamin B3

48%7.7mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs7.7 mg

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

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19.3%0.97mg

Vitamin B5

35.3%1.77mg

Pantothenic acid

0.97 mgvs1.77 mg

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

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88.6%1.15mg

Vitamin B6

17.4%0.23mg

Pyridoxine

1.15 mgvs0.23 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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48.6%194μg

Vitamin B9

12.5%50μg

Folates and Folic Acid

194 μgvs50 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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201%30mg

Vitamin E

Tocopherols and Tocotrienols

30 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs Crackers, matzo, whole-wheat

6.68%66.8mg

Calcium

3.28%32.8mg

66.8 mgvs32.8 mg

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

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171%1.54mg

Copper

55.4%0.5mg

1.54 mgvs0.5 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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56%4.5mg

Iron

82.8%6.62mg

4.5 mgvs6.62 mg

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

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66.3%278mg

Magnesium

45.4%191mg

278 mgvs191 mg

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

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72.6%1.67mg

Manganese

217%5mg

1.67 mgvs5 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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80.7%565mg

Phosphorus

62%434mg

565 mgvs434 mg

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

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16.2%552mg

Potassium

13.2%450mg

552 mgvs450 mg

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

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82.5%45.4μg

Selenium

195%107μg

45.4 μgvs107 μg

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

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0.51%7.7mg

Sodium

0.19%2.85mg

7.7 mgvs2.85 mg

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

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39%4.3mg

Zinc

33.8%3.7mg

4.3 mgvs3.7 mg

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

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0.11%4.05g

Water

0.18%6.84g

4.05 gvs6.84 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 Sunflower Seeds vs Crackers, matzo, whole-wheat:

Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 5.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 1.3 times more Vitamin B2 and 1.8 times more Vitamin B5 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, matzo, whole-wheat have similar amounts of Vitamin B3 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

Dried Sunflower Seed Kernels have 2 times more Calcium, 3.1 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Potassium than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 1.5 times more Iron, 3 times more Manganese and 2.4 times more Selenium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, matzo, whole-wheat have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 20.6 times more Fat, 11 times more Saturated Fat and 22.4 times more Omega 6 than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 6.6 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, matzo, whole-wheat have similar amounts of Energy and Protein per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Crackers, matzo, whole-wheat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCrackers, matzo, whole-wheatVS Roasted Sunflower SeedsSunflower SeedsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Crackers, matzo, whole-wheat

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: