Comparing Nutrients in 5 ounces Sunflower Seeds VS Snacks, rice cakes, brown rice, rye

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Sunflower Seeds	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	28.5% 828kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	87% 113g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	15% 5.67g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	62.4% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	31.5% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	16.4% 0.21mg	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	80.4% 322μg	1.77% 7.1μg	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	2.2% 2mg	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	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	11% 111mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	61.4% 0.55mg	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	93% 7.44mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	183% 4.2mg	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	134% 936mg	77% 539mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.26% 9.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, rice cakes, brown rice, rye:

• Dried Sunflower Seed Kernels have 16.3 times more Vitamin B1, 3.9 times more Vitamin B2, 9 times more Vitamin B6, 45.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• Both Dried Sunflower Seed Kernels and Snacks, rice cakes, brown rice, rye have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, rice cakes, brown rice, rye:

• Dried Sunflower Seed Kernels have 3.7 times more Calcium, 4.6 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 1.5 times more Manganese and 12.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 13.5 times more Fat, 7.7 times more Saturated Fat, 15.5 times more Omega 6, 2.2 times more Fiber and 2.6 times more Protein than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, rice cakes, brown rice, rye have similar amounts of Omega 3 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.