Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	213% 6190kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	616% 801g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	NA	38g per day for Men 19-50 years
Protein	307% 172g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	57% 570mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	543% 3800mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	227% 25mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, rice cakes, brown rice, buckwheat, unsalted per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 kilogram of Toasted Sunflower Seeds has 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 6.1 times more Vitamin B5, 6.2 times more Vitamin B6 and 11.3 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 kilogram of Toasted Sunflower Seeds has 5.2 times more Calcium, 4.8 times more Copper, 6 times more Iron, 3 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 2.9 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, rice cakes, brown rice, buckwheat, unsalted contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Energy, 16.2 times more Fat, 9.3 times more Saturated Fat, 35.6 times more Omega 6 and 1.9 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, rice cakes, brown rice, buckwheat, unsalted offer comparable quantities of Omega 3 per one kilogram.