Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	29% 839kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	89% 116g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	50.8% 28.4g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	17% 0.22mg	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	83% 332μg	6.38% 25.5μg	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	1.73% 1.56mg	4.72% 4.25mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	265% 6.1mg	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	231% 1615mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, rice cakes, brown rice, sesame seed, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 5 ounces of Oil Roasted Sunflower Seeds have 6.7 times more Vitamin B1, 3.3 times more Vitamin B2, 4.8 times more Vitamin B5, 5.1 times more Vitamin B6 and 13 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.7 times more Vitamin B3 and 2.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 5 ounces of Oil Roasted Sunflower Seeds have 7.3 times more Calcium, 4.6 times more Copper, 2.7 times more Iron, 3 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium and 1.7 times more Zinc than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 2.1 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, rice cakes, brown rice, sesame seed, unsalted contain similar levels of Magnesium per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 13.5 times more Fat, 13.1 times more Saturated Fat, 2 times more Omega 3, 30.8 times more Omega 6 and 2.6 times more Protein than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 3.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.