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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	204% 5920kcal	133% 3870kcal	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	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	59% 10g	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	79% 30g	38g per day for Men 19-50 years
Protein	358% 201g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, multigrain	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	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	105% 1.37mg	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	50% 200μg	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, multigrain	Recommended Dietary Allowance
Calcium	87% 870mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	474% 4.27mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	2270% 52.2mg	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	529% 3700mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, rice cakes, brown rice, multigrain per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Snacks, rice cakes, brown rice, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.8 times more Vitamin B1, 1.5 times more Vitamin B2, 6.9 times more Vitamin B5, 5.8 times more Vitamin B6 and 11.7 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 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, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.1 times more Calcium, 4.2 times more Copper, 2.2 times more Iron, 3.1 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 2.5 times more Manganese and 84 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, rice cakes, brown rice, multigrain contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 14.7 times more Fat, 12.6 times more Saturated Fat, 34.2 times more Omega 6, 3.5 times more Fiber and 2.4 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 5.4 times more Omega 3 and 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.