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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 549kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	NA	41.4% 15.7g	38g per day for Men 19-50 years
Protein	21.5% 12g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	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	7.9% 0.095mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	87.7% 1.14mg	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	7.1% 28.3μg	84% 336μg	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	2.2% 2mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain, unsalted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	288% 2.6mg	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	34.7% 2.78mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	130% 3mg	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	75% 524mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 7 times more Vitamin B5, 5.9 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 2.5 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 3.1 times more Phosphorus, 2.9 times more Potassium, 4 times more Selenium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 6.4 times more Omega 3 and 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 14.2 times more Fat, 9.3 times more Saturated Fat, 32.8 times more Omega 6 and 2.3 times more Protein than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.