Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	79.7% 2310kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	24.5% 4.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	245% 318g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	NA	38g per day for Men 19-50 years
Protein	137% 76.7g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	201% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	39.7% 0.52mg	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	235% 941μg	21% 83.3μg	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	6.17% 5.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	168% 1.5mg	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	189% 15mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	1066% 24.5mg	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	655% 4584mg	215% 1508mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 6.1 times more Vitamin B5, 6.2 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Vitamin B3 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 4.8 times more Copper, 3.3 times more Iron, 3 times more Phosphorus, 2.8 times more Potassium, 4.8 times more Selenium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 2.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 14.2 times more Fat, 8.2 times more Saturated Fat, 31.2 times more Omega 6 and 2.1 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Omega 3 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.