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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	81% 2350kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	245% 318g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	NA	38g per day for Men 19-50 years
Protein	142% 79.6g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	106% 1.27mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	201% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	34.5% 345mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	215% 1508mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	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	188% 20.7mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 5.7 times more Vitamin B1, 2.7 times more Vitamin B2, 6 times more Vitamin B5, 6.1 times more Vitamin B6, 11.1 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 4.7 times more Copper, 3.8 times more Iron, 3 times more Phosphorus, 1.6 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 3 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 14.7 times more Fat, 11 times more Saturated Fat, 32.6 times more Omega 6 and 2.2 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Omega 3 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.