Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	201% 5820kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	625% 812g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	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	292% 111g	76.3% 29g	38g per day for Men 19-50 years
Protein	345% 193g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	402% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	108% 1.4mg	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	593% 2370μg	47.5% 190μg	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	15.6% 14mg	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	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	70% 700mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	467% 4.2mg	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	475% 38mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	2209% 50.8mg	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	1650% 11550mg	457% 3200mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.6% 59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, corn:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 7.6 times more Vitamin B5, 5.7 times more Vitamin B6, 12.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, rice cakes, brown rice, corn have similar amounts of Vitamin B3 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, corn:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.8 times more Calcium, 4.4 times more Copper, 3.2 times more Iron, 3.6 times more Phosphorus, 3.1 times more Potassium and 2.4 times more Zinc than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 2.4 times more Manganese and 55.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, rice cakes, brown rice, corn have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 15.6 times more Fat, 8.3 times more Saturated Fat, 1.4 times more Omega 3, 30.1 times more Omega 6, 3.8 times more Fiber and 2.3 times more Protein than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.