Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 8.5 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
Both Crackers, matzo, whole-wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.
Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Sunflower Seeds:
Crackers, matzo, whole-wheat have 1.8 times more Manganese and 1.4 times more Selenium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 5.1 times more Copper, 2.4 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Iron per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Crackers, matzo, whole-wheat have 3.9 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 34.3 times more Fat, 18.3 times more Saturated Fat, 1.8 times more Omega 3, 37.3 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.