Comparing Nutrients in 100 calories Sunflower Seeds VS Snacks, oriental mix, rice-based

Weight per 100 calories

• Sunflower Seeds: 17g
• Snacks, oriental mix, rice-based: 20g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Sunflower Seeds or Snacks, oriental mix, rice-based?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.82% 0.59g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	6.86% 2.6g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	6.1% 3.42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	5.12% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	1.88% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	1.88% 7.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0.066% 0.059mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	7.38% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.4% 0.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.07% 10.7mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	2.94% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	6.03% 0.48mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	5.55% 23.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	7.4% 51.8mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.78% 0.53mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.014% 0.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Snacks, oriental mix, rice-based:

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 16.2 times more Vitamin B6, 5.2 times more Vitamin B9 and 5.4 times more Vitamin E than Snacks, oriental mix, rice-based.
• Both Dried Sunflower Seed Kernels as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Snacks, oriental mix, rice-based:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 11.6 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 5.7 times more Selenium and 1.6 times more Zinc than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 53 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 1.7 times more Fat and 1.9 times more Omega 6 than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 6.1 times more Omega 3, 3 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, oriental mix, rice-based have similar amounts of Energy, Saturated Fat and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.