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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	30.3% 877kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	8.34% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	87.3% 114g	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	43% 16.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	15% 0.19mg	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	84.3% 337μg	7.1% 28.3μg	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	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

	Toasted Sunflower Seeds	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	67.3% 0.61mg	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	121% 9.65mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	322% 7.4mg	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	234% 1641mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, rice cakes, brown rice, multigrain per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 4.9 times more Vitamin B1, 1.5 times more Vitamin B2, 7.1 times more Vitamin B5, 5.9 times more Vitamin B6 and 11.9 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain contain 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 2.7 times more Calcium, 4.3 times more Copper, 3.5 times more Iron, 3.1 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, multigrain.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain contain 2.5 times more Manganese and 84 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, rice cakes, brown rice, multigrain contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 16.2 times more Fat, 10.6 times more Saturated Fat, 37.4 times more Omega 6, 3.8 times more Fiber and 2 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain contain 5.6 times more Omega 3 and 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.