Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	20.4% 592kcal	13.5% 392kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	36% 20g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	12% 0.16mg	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	58.5% 234μg	4.5% 18μg	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	1.22% 1.1mg	3.33% 3mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	43.3% 0.39mg	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	53.5% 4.3mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	187% 4.3mg	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	163% 1139mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, rice cakes, brown rice, sesame seed per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Snacks, rice cakes, brown rice, sesame seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, sesame seed:

• 100 grams of Oil Roasted Sunflower Seeds have 6.7 times more Vitamin B1, 3.3 times more Vitamin B2, 4.8 times more Vitamin B5, 5.1 times more Vitamin B6 and 13 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• While 100 g of Snacks, rice cakes, brown rice, sesame seed contain 1.7 times more Vitamin B3 and 2.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Snacks, rice cakes, brown rice, sesame seed:

• 100 grams of Oil Roasted Sunflower Seeds have 7.3 times more Calcium, 4.6 times more Copper, 2.7 times more Iron, 3 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium and 1.7 times more Zinc than Snacks, rice cakes, brown rice, sesame seed.
• While 100 g of Snacks, rice cakes, brown rice, sesame seed contain 2.1 times more Manganese and 75.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Magnesium per 100 grams.
• 100 grams of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 13.5 times more Fat, 13.1 times more Saturated Fat, 2 times more Omega 3, 30.8 times more Omega 6, 2 times more Fiber and 2.6 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• While 100 g of Snacks, rice cakes, brown rice, sesame seed contain 3.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.