Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	93% 2685kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	28% 4.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	279% 363g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	% 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	NA	38g per day for Men 19-50 years
Protein	162% 91g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	121% 1.45mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	45.4% 0.59mg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	39.5% 395mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	192% 1.72mg	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	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	1219% 28mg	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	246% 1724mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.72% 26.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 5.7 times more Vitamin B1, 2.7 times more Vitamin B2, 6 times more Vitamin B5, 6.1 times more Vitamin B6, 11.1 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 4.7 times more Copper, 3.8 times more Iron, 3 times more Phosphorus, 1.6 times more Potassium, 4.8 times more Selenium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 3 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 14.7 times more Fat, 11 times more Saturated Fat, 32.6 times more Omega 6 and 2.2 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Omega 3 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.