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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	204% 5920kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	625% 812g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	358% 201g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	402% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	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, corn	Recommended Dietary Allowance
Calcium	87% 870mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	457% 3200mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	202% 22mg	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, corn:

• Oil Roasted Sunflower Seed Kernels have 4 times more Vitamin B1, 2.7 times more Vitamin B2, 7.5 times more Vitamin B5, 5.7 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, corn:

• Oil Roasted Sunflower Seed Kernels have 9.7 times more Calcium, 4.3 times more Copper, 3.7 times more Iron, 3.6 times more Phosphorus, 1.8 times more Potassium and 2.3 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 Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, rice cakes, brown rice, corn have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 16 times more Fat, 11.2 times more Saturated Fat, 1.6 times more Omega 3, 31.4 times more Omega 6, 3.7 times more Fiber and 2.4 times more Protein than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.