Comparing Nutrients in 100 calories Snacks, rice cakes, brown rice, multigrain, unsaltedVS Sunflower Seeds

Weight per 100 calories

Snacks, rice cakes, brown rice, multigrain, unsalted

26g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Snacks, rice cakes, brown rice, multigrain, unsalted, which is very high in comparison to other foods. Snacks, rice cakes, brown rice, multigrain, unsalted having high energy density.

Which food has more nutrients per 100 calories - Snacks, rice cakes, brown rice, multigrain, unsalted or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, rice cakes, brown rice, multigrain, unsalted

83%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Snacks, rice cakes, brown rice, multigrain, unsaltedvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.93%0.9g

Fat

9.1%8.8g

0.9 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.14g

Saturated Fat

2.4%0.76g

0.14 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.1%0.11g

Omega 3

0.64%0.01g

0.11 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

23.2%3.95g

0.26 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.7g

Carbohydrate

2.63%3.42g

20.7 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

3.88%1.47g

NA gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.92%2.2g

Protein

6.35%3.56g

2.2 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Snacks, rice cakes, brown rice, multigrain, unsaltedvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.44%0.017mg

Vitamin B1

21%0.25mg

Thiamine

0.017 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.66%0.048mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.048 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.7%1.7mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.17%0.26mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.26 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.72%0.035mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.035 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.3%5.17μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

5.17 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, rice cakes, brown rice, multigrain, unsaltedvs Sunflower Seeds

0.54%5.43mg

Calcium

1.34%13.4mg

5.43 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.3%0.11mg

Copper

34.2%0.31mg

0.11 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.33%0.51mg

Iron

11.2%0.9mg

0.51 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.43%35.4mg

Magnesium

13.3%55.7mg

35.4 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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58.6%1.35mg

Manganese

14.5%0.33mg

1.35 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.7%96mg

Phosphorus

16%113mg

96 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.23%76mg

Potassium

3.25%110mg

76 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.4%5.17μg

Selenium

16.5%9.08μg

5.17 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.069%1.03mg

Sodium

0.1%1.54mg

1.03 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.94%0.65mg

Zinc

7.8%0.86mg

0.65 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.044%1.63g

Water

0.022%0.81g

1.63 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Snacks, rice cakes, brown rice, multigrain, unsalted have 1.3 times more Vitamin B5 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.6 times more Vitamin B1, 1.3 times more Vitamin B2, 6.5 times more Vitamin B6 and 7.5 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain, unsalted.
Both Snacks, rice cakes, brown rice, multigrain, unsalted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 kcal.
Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Snacks, rice cakes, brown rice, multigrain, unsalted vs Sunflower Seeds:

Snacks, rice cakes, brown rice, multigrain, unsalted have 4 times more Manganese than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.5 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Snacks, rice cakes, brown rice, multigrain, unsalted.
Both Snacks, rice cakes, brown rice, multigrain, unsalted and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Snacks, rice cakes, brown rice, multigrain, unsalted have 11.1 times more Omega 3 and 6 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.7 times more Fat, 5.3 times more Saturated Fat, 15.3 times more Omega 6 and 1.6 times more Protein than Snacks, rice cakes, brown rice, multigrain, unsalted.
Both Snacks, rice cakes, brown rice, multigrain, unsalted and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snacks, rice cakes, brown rice, multigrain, unsaltedVS Snacks, rice cakes, brown rice, sesame seed, unsaltedSunflower SeedsVS Snacks, rice cakes, brown rice, sesame seed, unsaltedSnacks, rice cakes, brown rice, multigrain, unsaltedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Snacks, rice cakes, brown rice, multigrain, unsaltedVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, rice cakes, brown rice, multigrain, unsalted or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: