Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, buckwheat VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 539kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	14% 5.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Oil Roasted 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	6.6% 0.079mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	86.4% 1.12mg	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	7.44% 29.8μg	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	284% 2.56mg	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	20% 1.6mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	128% 2.95mg	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	77% 539mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, buckwheat have 2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.7 times more Vitamin B1, 2.7 times more Vitamin B2, 6 times more Vitamin B5, 6.1 times more Vitamin B6, 11.1 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Snacks, rice cakes, brown rice, buckwheat have 3 times more Manganese and 38.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 4.7 times more Copper, 3.8 times more Iron, 3 times more Phosphorus, 1.6 times more Potassium, 4.8 times more Selenium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, buckwheat have 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 14.7 times more Fat, 11 times more Saturated Fat, 32.6 times more Omega 6, 2.8 times more Fiber and 2.2 times more Protein than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.