Comparing Nutrients in 1 pound Snacks, rice cakes, brown rice, corn VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, corn	9%	7%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, rice cakes, brown rice, corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.2% 1746kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	8.93% 2.86g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	29% 4.94g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	72% 93g	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	34.6% 13g	137% 52g	38g per day for Men 19-50 years
Protein	68% 38g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	281% 3.65mg	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	21.5% 86μg	270% 1080μg	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	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Snacks, rice cakes, brown rice, corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	924% 8.3mg	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	66.3% 5.3mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1002% 23mg	417% 9.6mg	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	207% 1451mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, corn have 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B1, 2.7 times more Vitamin B2, 7.6 times more Vitamin B5, 5.8 times more Vitamin B6, 12.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Snacks, rice cakes, brown rice, corn vs Toasted Sunflower Seeds:

• Snacks, rice cakes, brown rice, corn have 2.4 times more Manganese and 55.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Calcium, 4.4 times more Copper, 5.8 times more Iron, 3.6 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, rice cakes, brown rice, corn have 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 17.8 times more Fat, 9.4 times more Saturated Fat, 1.6 times more Omega 3, 34.3 times more Omega 6, 4 times more Fiber and 2 times more Protein than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.