Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	93% 2685kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	39.8% 6.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	283% 368g	130g per day for Men 19-50 years
Sugars	19.5% 14g	5.5% 4g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	50% 19g	38g per day for Men 19-50 years
Protein	162% 91g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	52.3% 0.68mg	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	265% 1061μg	24% 95μg	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	5.54% 5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	37.5% 5.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	39.5% 395mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	224% 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	243% 19.4mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	141% 594mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	NA	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	738% 5166mg	233% 1633mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	57% 1941mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Rice cake, cracker (include hain mini rice cakes) per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Rice cake, cracker (include hain mini rice cakes):

• 1 pound of Oil Roasted Sunflower Seeds has 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 5.3 times more Vitamin B6, 11.1 times more Vitamin B9, 29.3 times more Vitamin E and 1.6 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 1 lb of Rice cake, cracker (include hain mini rice cakes) contains 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Rice cake, cracker (include hain mini rice cakes):

• 1 pound of Oil Roasted Sunflower Seeds has 7.9 times more Calcium, 4.1 times more Copper, 2.9 times more Iron, 3.2 times more Phosphorus, 3.2 times more Selenium and 1.7 times more Zinc than Rice cake, cracker (include hain mini rice cakes).
• While 1 lb of Rice cake, cracker (include hain mini rice cakes) contains 23.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rice cake, cracker (include hain mini rice cakes) contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 11.9 times more Fat, 8.1 times more Saturated Fat, 5.4 times more Omega 3, 23 times more Omega 6, 3.5 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While 1 lb of Rice cake, cracker (include hain mini rice cakes) contains 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3