Comparing Nutrients in 1 kilogram 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	204% 5920kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	61.8% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	616% 801g	130g per day for Men 19-50 years
Sugars	43% 31g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	NA	38g per day for Men 19-50 years
Protein	358% 201g	161% 90g	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	267% 3.2mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	100% 1.3mg	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	585% 2340μg	52.5% 210μg	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	12.2% 11mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	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	87% 870mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	422% 3.8mg	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	535% 42.8mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	2687% 61.8mg	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	1627% 11390mg	543% 3800mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	227% 25mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.6% 59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.