Comparing Nutrients in 7 ounces Sunflower Seeds VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	40% 1159kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	52.3% 50.8g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	78.8% 102g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	8.2% 5.95g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	69% 26g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	61.3% 34.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	11% 0.14mg	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	113% 450μg	19% 75.4μg	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	3.1% 2.78mg	0.66% 0.6mg	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	465% 69.8mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	15.5% 155mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	29.5% 0.27mg	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	130% 10.4mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	110% 2.53mg	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	187% 1310mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.14% 5.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Snacks, oriental mix, rice-based:

• Dried Sunflower Seed Kernels have 4.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B5, 18.7 times more Vitamin B6, 6 times more Vitamin B9, 4.7 times more Vitamin C and 6.3 times more Vitamin E than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Snacks, oriental mix, rice-based:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 13.4 times more Copper, 2.2 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 6.5 times more Selenium and 1.9 times more Zinc than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 45.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2 times more Fat, 2.2 times more Omega 6 and 1.2 times more Protein than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 5.3 times more Omega 3, 2.6 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, oriental mix, rice-based have similar amounts of Energy, Saturated Fat and Sugars per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.