Comparing Nutrients in 100 grams Sunflower Seeds VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	20% 584kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	61.6% 80g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	NA	38g per day for Men 19-50 years
Protein	37% 20.8g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	10% 0.13mg	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	56.8% 227μg	5.25% 21μg	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	1.56% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	234% 35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	42.2% 0.38mg	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	65.6% 5.25mg	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	269% 6.18mg	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	94% 660mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Dried Sunflower Seed Kernels have 26.4 times more Vitamin B1, 3.4 times more Vitamin B2, 10.3 times more Vitamin B6, 10.8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Dried Sunflower Seed Kernels and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 4.7 times more Copper, 4.6 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 3.2 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 14.7 times more Fat, 7 times more Saturated Fat, 22 times more Omega 6 and 2.3 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Omega 3 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.