Comparing Nutrients in 1 pound Snacks, oriental mix, rice-based VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, oriental mix, rice-based	Sunflower Seeds	Recommended Dietary Allowance
Energy	79% 2295kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	120% 116g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	274% 46.7g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	69.8% 91g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	158% 60g	103% 39g	38g per day for Men 19-50 years
Protein	140% 78.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	469% 6.1mg	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	43% 172μg	257% 1030μg	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	1.5% 1.36mg	7.06% 6.35mg	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	169% 25.4mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.5% 245mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	907% 8.16mg	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	138% 11mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	385% 8.85mg	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	170% 1188mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, oriental mix, rice-based vs Sunflower Seeds:

• Snacks, oriental mix, rice-based have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B5, 18.7 times more Vitamin B6, 6 times more Vitamin B9, 4.7 times more Vitamin C and 6.3 times more Vitamin E than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, oriental mix, rice-based vs Sunflower Seeds:

• Snacks, oriental mix, rice-based have 45.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 13.4 times more Copper, 2.2 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 6.5 times more Selenium and 1.9 times more Zinc than Snacks, oriental mix, rice-based.

Comparison of macro-nutrients per 1 pound:

• Snacks, oriental mix, rice-based have 5.3 times more Omega 3, 2.6 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat and 2.2 times more Omega 6 than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat, Sugars and Protein per 1 lb.
• Both Snacks, oriental mix, rice-based as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.