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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, corn	9%	7%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, rice cakes, brown rice, corn	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.3% 385kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.2g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	7.63% 2.9g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	15% 8.4g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, corn	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.44mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	103% 1.35mg	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	4.75% 19μg	56.8% 227μg	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	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, corn	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.9% 9mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	200% 1.8mg	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	14.6% 1.17mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	84.8% 1.95mg	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	45.7% 320mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	20% 2.22mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 9.6 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Snacks, rice cakes, brown rice, corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

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

• Snacks, rice cakes, brown rice, corn have 2.6 times more Manganese and 18.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 4.3 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Zinc than Snacks, rice cakes, brown rice, corn.

Comparison of macro-nutrients per 100 grams:

• Snacks, rice cakes, brown rice, corn have 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 16.1 times more Fat, 7.1 times more Saturated Fat, 21.1 times more Omega 6, 3 times more Fiber and 2.5 times more Protein than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 100 g.
• Both Snacks, rice cakes, brown rice, corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.