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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 549kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	15.7% 5.95g	43% 16.3g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Toasted 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	7.2% 0.086mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	87.8% 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	7.44% 29.8μg	84.3% 337μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.7% 1.76mg	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	289% 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	26.4% 2.1mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	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	73% 510mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, plain, unsalted have 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 1.7 times more Vitamin B2, 7.1 times more Vitamin B5, 5.4 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Snacks, rice cakes, brown rice, plain, unsalted have 1.8 times more Manganese and 8.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 4.1 times more Copper, 4.6 times more Iron, 3.2 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Toasted 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, plain, unsalted have 4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 20.3 times more Fat, 10.4 times more Saturated Fat, 7.9 times more Omega 3, 38.5 times more Omega 6, 2.7 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 Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.