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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	91% 2640kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	26.7% 4.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	279% 363g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	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	40% 0.48mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	48% 0.62mg	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	269% 1075μg	22.7% 91μg	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	7.06% 6.35mg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	215% 1.94mg	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	215% 17.2mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	1029% 23.7mg	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	748% 5239mg	240% 1678mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.77% 28.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 7 times more Vitamin B5, 5.9 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, rice cakes, brown rice, multigrain have similar amounts of Vitamin B3 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 3.1 times more Phosphorus, 2.9 times more Potassium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, multigrain.
• While Snacks, rice cakes, brown rice, multigrain contain 2.5 times more Manganese and 84 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, multigrain have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 14.2 times more Fat, 9.3 times more Saturated Fat, 32.8 times more Omega 6, 3.7 times more Fiber and 2.3 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• While Snacks, rice cakes, brown rice, multigrain contain 6.4 times more Omega 3 and 3.3 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, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.