Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, plain, unsalted VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	19% 549kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	25.4% 33g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	20.6% 15g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	60% 0.78mg	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	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	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.7% 1.76mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	252% 2.26mg	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	26.4% 2.1mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	128% 2.94mg	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	73% 510mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, plain, unsalted vs Sunflower Seed Butter:

• Sunflower Seed Butter no Salt contains 3.7 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin C and 18.5 times more Vitamin E than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Sunflower Seed Butter no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, plain, unsalted vs Sunflower Seed Butter:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.8 times more Manganese and 8.7 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 5.8 times more Calcium, 3.6 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 2 times more Potassium, 4.2 times more Selenium and 1.6 times more Zinc than Snacks, rice cakes, brown rice, plain, unsalted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, plain, unsalted have 3.5 times more Carbohydrate than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Energy, 19.7 times more Fat, 8.2 times more Saturated Fat, 5 times more Omega 3, 10 times more Omega 6, 12 times more Sugars, 1.4 times more Fiber and 2.1 times more Protein than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.