Comparing Nutrients in 100 grams 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%

100 g ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Oil Roasted Sunflower Seeds

12%351kcal

Energy

20.4%592kcal

351 kcalvs592 kcal

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

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1.55%1.5g

Fat

53%51.3g

1.5 gvs51.3 g

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

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0.76%0.24g

Saturated Fat

22%7.07g

0.24 gvs7.07 g

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

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2.06%0.033g

Omega 3

5.06%0.081g

0.033 gvs0.081 g

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

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3.64%0.62g

Omega 6

201%34.2g

0.62 gvs34.2 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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60.7%79g

Carbohydrate

17.6%23g

79 gvs23 g

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

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Sugars

4.3%3.1g

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

NA gvs3.1 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

%0.74g

NA gvs0.74 g

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

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Sucrose

%2.37g

NA gvs2.37 g

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

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31%12g

Fiber

28%10.6g

12 gvs10.6 g

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

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23.4%13g

Protein

36%20g

13 gvs20 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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30.4%0.37mg

Vitamin B1

26.7%0.32mg

Thiamine

0.37 mgvs0.32 mg

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

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21%0.27mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.27 mgvs0.28 mg

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

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34%5.4mg

Vitamin B3

26%4.13mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs4.13 mg

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

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25%1.24mg

Vitamin B5

139%6.94mg

Pantothenic acid

1.24 mgvs6.94 mg

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

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12.2%0.16mg

Vitamin B6

61%0.79mg

Pyridoxine

0.16 mgvs0.79 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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8.75%35μg

Vitamin B9

58.5%234μg

Folates and Folic Acid

35 μgvs234 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

1.22%1.1mg

Ascorbic acid

0 mgvs1.1 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

242%36.3mg

Tocopherols and Tocotrienols

NA mgvs36.3 mg

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

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Vitamin K

2.6%3.1μg

Phytomenadione or phylloquinone

NA μgvs3.1 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

2.3%23mg

Calcium

8.7%87mg

23 mgvs87 mg

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

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39%0.35mg

Copper

200%1.8mg

0.35 mgvs1.8 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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58%4.65mg

Iron

53.5%4.3mg

4.65 mgvs4.3 mg

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

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32%134mg

Magnesium

30.2%127mg

134 mgvs127 mg

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

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152%3.5mg

Manganese

90%2.08mg

3.5 mgvs2.08 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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43.6%305mg

Phosphorus

163%1139mg

305 mgvs1139 mg

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

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9.3%316mg

Potassium

14.2%483mg

316 mgvs483 mg

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

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137%75μg

Selenium

142%78.2μg

75 μgvs78.2 μg

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

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0.13%2mg

Sodium

0.2%3mg

2 mgvs3 mg

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

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23.7%2.6mg

Zinc

47.4%5.2mg

2.6 mgvs5.2 mg

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

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0.13%4.8g

Water

0.042%1.54g

4.8 gvs1.54 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Crackers, matzo, whole-wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Crackers, matzo, whole-wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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 100 grams Crackers, matzo, whole-wheatVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: