Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Sunflower Seed Flour	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	22.3% 647kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	124% 161g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.75g	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	27% 10.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	170% 95g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	23% 0.3mg	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	110% 441μg	10.4% 41.7μg	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	2.87% 2.58mg	0% 0mg	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	NA	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	22.6% 226mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	98% 0.88mg	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	164% 13mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	NA	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	195% 1367mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour versus 7 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Sunflower Seed Flour have 53.1 times more Vitamin B1, 1.7 times more Vitamin B2, 5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Rice cake, cracker (include hain mini rice cakes).
• Both Sunflower Seed Flour and Rice cake, cracker (include hain mini rice cakes) provide similar amounts of Vitamin B3 per seven ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Sunflower Seed Flour have 10.4 times more Calcium, 3.8 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Selenium and 1.7 times more Zinc than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 6.4 times more Potassium and 23.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 1.2 times more Fiber and 6.8 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 2.7 times more Fat, 6.3 times more Saturated Fat, 1.7 times more Omega 6 and 2.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Rice cake, cracker (include hain mini rice cakes) offer comparable quantities of Energy per seven ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3 in seven ounces.