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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1536kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	NA	116% 44g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	Roasted 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	22% 0.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	245% 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	20% 79.4μg	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain, unsalted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	807% 7.26mg	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	97% 7.78mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	364% 8.37mg	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	210% 1469mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	144% 79.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 7 times more Vitamin B5, 5.9 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 2.5 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 3.1 times more Phosphorus, 2.9 times more Potassium, 4 times more Selenium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 6.4 times more Omega 3 and 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 14.2 times more Fat, 9.3 times more Saturated Fat, 32.8 times more Omega 6 and 2.3 times more Protein than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.