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

Weight per 500 calories

Roasted Sunflower Seeds

86g

Crackers, matzo, whole-wheat

143g

Roasted 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 - Roasted Sunflower Seeds or Crackers, matzo, whole-wheat?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Crackers, matzo, whole-wheat

14%

82%

500 kcal ▼

Macro Nutrients

Roasted 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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44%42.8g

Fat

2.2%2.14g

42.8 gvs2.14 g

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

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14%4.5g

Saturated Fat

1.1%0.35g

4.5 gvs0.35 g

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

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3.7%0.059g

Omega 3

2.94%0.047g

0.059 gvs0.047 g

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

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166%28g

Omega 6

5.18%0.88g

28 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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16%20.7g

Carbohydrate

86.5%112g

20.7 gvs112 g

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

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3.23%2.35g

Sugars

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

2.35 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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Sucrose

NA gvsNA g

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

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25%9.54g

Fiber

44.2%17g

9.54 gvs17 g

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

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29.7%16.6g

Protein

33.3%18.7g

16.6 gvs18.7 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Crackers, matzo, whole-wheat

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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7.6%0.091mg

Vitamin B1

43.3%0.52mg

Thiamine

0.091 mgvs0.52 mg

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

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16.3%0.21mg

Vitamin B2

29.7%0.39mg

Riboflavin

0.21 mgvs0.39 mg

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

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38%6.05mg

Vitamin B3

48%7.7mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs7.7 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

121%6.05mg

Vitamin B5

35.3%1.77mg

Pantothenic acid

6.05 mgvs1.77 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

17.4%0.23mg

Pyridoxine

0.69 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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51%204μg

Vitamin B9

12.5%50μg

Folates and Folic Acid

204 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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1.34%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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149%22.4mg

Vitamin E

Tocopherols and Tocotrienols

22.4 mgvsNA mg

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

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1.93%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Crackers, matzo, whole-wheat

6%60mg

Calcium

3.28%32.8mg

60 mgvs32.8 mg

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

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175%1.57mg

Copper

55.4%0.5mg

1.57 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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41%3.26mg

Iron

82.8%6.62mg

3.26 mgvs6.62 mg

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

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26.4%111mg

Magnesium

45.4%191mg

111 mgvs191 mg

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

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79%1.8mg

Manganese

217%5mg

1.8 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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142%992mg

Phosphorus

62%434mg

992 mgvs434 mg

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

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21.5%730mg

Potassium

13.2%450mg

730 mgvs450 mg

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

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124%68μg

Selenium

195%107μg

68 μgvs107 μg

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

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0.17%2.58mg

Sodium

0.19%2.85mg

2.58 mgvs2.85 mg

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

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41.3%4.54mg

Zinc

33.8%3.7mg

4.54 mgvs3.7 mg

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

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0.028%1.03g

Water

0.18%6.84g

1.03 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 Roasted Sunflower Seeds vs Crackers, matzo, whole-wheat:

Dry Roasted Sunflower Seed Kernels no Salt have 3.4 times more Vitamin B5, 3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 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.
Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Crackers, matzo, whole-wheat:

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 3.2 times more Copper, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Zinc than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 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.

Comparison of macro-nutrients per 500 calories:

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

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

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: