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  6. Matzo vs. Sunflower seeds

Matzo vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between matzo and sunflower seeds

  • Matzo has less vitamin E, copper, vitamin B6, vitamin B1, phosphorus, magnesium, manganese, folate, zinc, and selenium than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than matzo.

These are the specific foods used in this comparison Crackers, matzo, plain and Seeds, sunflower seed kernels, dried.

Infographic

Matzo vs Sunflower seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Matzo
Matzo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +475.9%
Contains more IronIron +66.1%
Contains more CopperCopper +2900%
Contains more ZincZinc +635.3%
Contains more PhosphorusPhosphorus +641.6%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +43.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Matzo
Matzo
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58516.7%
Contains more Vitamin B1Vitamin B1 +282.4%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin B3Vitamin B3 +114.2%
Contains more Vitamin B5Vitamin B5 +155.1%
Contains more Vitamin B6Vitamin B6 +1069.6%
Contains more FolateFolate +1235.3%
Contains more CholineCholine +410.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Sunflower seeds DV% diff.
Vitamin E 0.06mg 35.17mg 234%
Copper 0.06mg 1.8mg 193%
Polyunsaturated fat 0.603g 23.137g 150%
Vitamin B6 0.115mg 1.345mg 95%
Vitamin B1 0.387mg 1.48mg 91%
Phosphorus 89mg 660mg 82%
Fats 1.4g 51.46g 77%
Magnesium 25mg 325mg 71%
Manganese 0.65mg 1.95mg 57%
Folate 17µg 227µg 53%
Monounsaturated fat 0.127g 18.528g 46%
Zinc 0.68mg 5mg 39%
Selenium 36.9µg 53µg 29%
Vitamin B3 3.892mg 8.335mg 28%
Iron 3.16mg 5.25mg 26%
Fiber 3g 8.6g 22%
Protein 10g 20.78g 22%
Carbs 83.7g 20g 21%
Saturated fat 0.226g 4.455g 19%
Potassium 112mg 645mg 16%
Vitamin B5 0.443mg 1.13mg 14%
Calories 395kcal 584kcal 9%
Choline 10.8mg 55.1mg 8%
Calcium 13mg 78mg 7%
Vitamin B2 0.291mg 0.355mg 5%
Vitamin C 0mg 1.4mg 2%
Net carbs 80.7g 11.4g N/A
Sugar 0.29g 2.62g N/A
Sodium 0mg 9mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.116mg 0.348mg 0%
Threonine 0.267mg 0.928mg 0%
Isoleucine 0.371mg 1.139mg 0%
Leucine 0.692mg 1.659mg 0%
Lysine 0.193mg 0.937mg 0%
Methionine 0.176mg 0.494mg 0%
Phenylalanine 0.494mg 1.169mg 0%
Valine 0.42mg 1.315mg 0%
Histidine 0.213mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +318.5%
Contains more ProteinProtein +107.8%
Contains more FatsFats +3575.7%
Contains more OtherOther +405%
~equal in Water ~4.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +14489%
Contains more Poly. FatPolyunsaturated fat +3737%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.