Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Snacks, rice cakes, brown rice, buckwheat, unsalted: 79g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Snacks, rice cakes, brown rice, buckwheat, unsalted. It has very high energy density when compared to other foods. Snacks, rice cakes, brown rice, buckwheat, unsalted having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Snacks, rice cakes, brown rice, buckwheat, unsalted?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.58% 0.51g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	3.45% 0.055g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	4.88% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	15% 5.72g	NA	38g per day for Men 19-50 years
Protein	17.8% 9.96g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	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	4.55% 0.055mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	7.9% 0.1mg	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	30.5% 122μg	4.14% 16.6μg	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	0.8% 0.72mg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.87% 8.7mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	33.3% 0.3mg	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	24.5% 1.96mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	28.4% 119mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	212% 4.88mg	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	85% 595mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	6.94% 236mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.21% 3.16mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.13% 4.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B5, 4 times more Vitamin B6 and 7.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.8 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Calcium, 3.1 times more Copper, 2.2 times more Iron, 2 times more Phosphorus, 1.9 times more Potassium, 3.2 times more Selenium and 1.4 times more Zinc than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.8 times more Magnesium and 4.5 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.3 times more Fat, 5.3 times more Saturated Fat, 20.4 times more Omega 6 and 1.4 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.6 times more Omega 3 and 5.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.