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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1532kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	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	41.8% 16g	116% 44g	38g per day for Men 19-50 years
Protein	57.4% 32g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	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	30% 0.36mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	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	4.96% 20μg	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, rye	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	89.3% 7.14mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	514% 12mg	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	215% 1508mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.73% 27g	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, rye vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 6.3 times more Vitamin B5, 5.4 times more Vitamin B6, 47.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Snacks, rice cakes, brown rice, rye 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, rye vs Roasted Sunflower Seeds:

• Snacks, rice cakes, brown rice, rye have 1.4 times more Manganese and 36.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 4.7 times more Copper, 2.1 times more Iron, 3 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye 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, rye have 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, 13.1 times more Fat, 9 times more Saturated Fat, 22 times more Omega 6, 2.8 times more Fiber and 2.4 times more Protein than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 14 oz.
• Both Snacks, rice cakes, brown rice, rye as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.