Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Oil Roasted Sunflower Seeds

24%697kcal

Energy

40.5%1175kcal

697 kcalvs1175 kcal

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

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3.07%2.98g

Fat

105%102g

2.98 gvs102 g

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

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1.5%0.48g

Saturated Fat

44%14g

0.48 gvs14 g

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

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4.1%0.065g

Omega 3

10%0.16g

0.065 gvs0.16 g

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

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7.2%1.23g

Omega 6

399%68g

1.23 gvs68 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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120%157g

Carbohydrate

35%45.4g

157 gvs45.4 g

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

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Sugars

8.5%6.17g

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

NA gvs6.17 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

%1.47g

NA gvs1.47 g

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

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Sucrose

%4.7g

NA gvs4.7 g

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

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61.6%23.4g

Fiber

55.4%21g

23.4 gvs21 g

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

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46.4%26g

Protein

71%40g

26 gvs40 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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60.4%0.72mg

Vitamin B1

53%0.64mg

Thiamine

0.72 mgvs0.64 mg

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

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41.4%0.54mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.54 mgvs0.56 mg

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

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67%10.7mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs8.2 mg

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

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49.2%2.46mg

Vitamin B5

275%13.8mg

Pantothenic acid

2.46 mgvs13.8 mg

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

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24.3%0.32mg

Vitamin B6

121%1.57mg

Pyridoxine

0.32 mgvs1.57 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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17.4%69.5μg

Vitamin B9

116%464μg

Folates and Folic Acid

69.5 μgvs464 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

2.43%2.2mg

Ascorbic acid

0 mgvs2.2 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

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

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

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Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

NA μgvs6.15 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

4.56%45.6mg

Calcium

17.3%173mg

45.6 mgvs173 mg

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

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77%0.69mg

Copper

398%3.58mg

0.69 mgvs3.58 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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115%9.23mg

Iron

106%8.5mg

9.23 mgvs8.5 mg

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

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63.3%266mg

Magnesium

60%252mg

266 mgvs252 mg

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

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302%6.95mg

Manganese

179%4.13mg

6.95 mgvs4.13 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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86.5%605mg

Phosphorus

323%2260mg

605 mgvs2260 mg

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

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18.4%627mg

Potassium

28%958mg

627 mgvs958 mg

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

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271%149μg

Selenium

282%155μg

149 μgvs155 μg

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

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0.26%3.97mg

Sodium

0.4%5.95mg

3.97 mgvs5.95 mg

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

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47%5.18mg

Zinc

94%10.3mg

5.18 mgvs10.3 mg

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

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0.26%9.53g

Water

0.083%3.06g

9.53 gvs3.06 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Crackers, matzo, whole-wheat as well as Oil Roasted 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 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Crackers, matzo, whole-wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 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 7 ounces Crackers, matzo, whole-wheatVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: