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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	21.3% 619kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	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	16% 20.6g	61.6% 80g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	5.7% 57mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	85% 6.8mg	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1158mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, rice cakes, brown rice, buckwheat, unsalted per 100 g

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

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

• 100 grams of Toasted Sunflower Seeds have 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 6.1 times more Vitamin B5, 6.2 times more Vitamin B6 and 11.3 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 100 g of Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

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

• 100 grams of Toasted Sunflower Seeds have 5.2 times more Calcium, 4.8 times more Copper, 6 times more Iron, 3 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 100 g of Snacks, rice cakes, brown rice, buckwheat, unsalted contain 2.9 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, rice cakes, brown rice, buckwheat, unsalted contain similar levels of Magnesium per 100 grams.
• 100 grams of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.6 times more Energy, 16.2 times more Fat, 9.3 times more Saturated Fat, 35.6 times more Omega 6 and 1.9 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 100 g of Snacks, rice cakes, brown rice, buckwheat, unsalted contain 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, rice cakes, brown rice, buckwheat, unsalted offer comparable quantities of Omega 3 per 100 grams.