Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, corn VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, corn	9%	7%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, rice cakes, brown rice, corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.7% 1528kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.33g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	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	30.3% 11.5g	120% 45.6g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	246% 3.2mg	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	19% 75.4μg	236% 945μg	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% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	809% 7.28mg	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	58% 4.64mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	877% 20mg	365% 8.4mg	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	181% 1270mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	44% 663mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, corn VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, rice cakes, brown rice, corn versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, corn vs Toasted Sunflower Seeds:

• 14 ounces of Snacks, rice cakes, brown rice, corn have 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B1, 2.7 times more Vitamin B2, 7.6 times more Vitamin B5, 5.8 times more Vitamin B6 and 12.5 times more Vitamin B9 than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, corn vs Toasted Sunflower Seeds:

• 14 ounces of Snacks, rice cakes, brown rice, corn have 2.4 times more Manganese and 55.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Calcium, 4.4 times more Copper, 5.8 times more Iron, 3.6 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Toasted Sunflower Seeds contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, rice cakes, brown rice, corn have 3.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 17.8 times more Fat, 9.4 times more Saturated Fat, 1.6 times more Omega 3, 34.3 times more Omega 6, 4 times more Fiber and 2 times more Protein than Snacks, rice cakes, brown rice, corn.