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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	42.4% 1228kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	52.3% 50.8g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	78.8% 102g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	69% 26g	38g per day for Men 19-50 years
Protein	61% 34g	61.3% 34.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	NA	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	11.3% 113mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	NA	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, oriental mix, rice-based per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Toasted Sunflower Seeds have 2 times more Vitamin B2, 1.4 times more Vitamin B3, 14.9 times more Vitamin B5, 11.2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Snacks, oriental mix, rice-based.
• Both Toasted Sunflower Seeds and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B1 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 13.7 times more Copper, 2.8 times more Iron, 1.7 times more Manganese, 4.4 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 137.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, oriental mix, rice-based contain similar levels of Calcium and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.2 times more Energy, 2.2 times more Fat, 1.6 times more Saturated Fat and 3.6 times more Omega 6 than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 4 times more Omega 3 and 2.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, oriental mix, rice-based offer comparable quantities of Fiber and Protein per seven ounces.