Comparing Nutrients in 300 calories Snacks, rice cakes, brown rice, cornVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Snacks, rice cakes, brown rice, corn

78g

Oil Roasted Sunflower Seeds

50.7g

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

Which food has more nutrients per 300 calories - Snacks, rice cakes, brown rice, corn or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, rice cakes, brown rice, corn

84%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Snacks, rice cakes, brown rice, cornvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.57%2.5g

Fat

27%26g

2.5 gvs26 g

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

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1.53%0.49g

Saturated Fat

11%3.6g

0.49 gvs3.6 g

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

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2.44%0.039g

Omega 3

2.57%0.041g

0.039 gvs0.041 g

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

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5%0.85g

Omega 6

102%17.3g

0.85 gvs17.3 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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48.7%63.3g

Carbohydrate

8.92%11.6g

63.3 gvs11.6 g

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

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Sugars

2.17%1.58g

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

NA gvs1.58 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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5.95%2.26g

Fiber

14%5.37g

2.26 gvs5.37 g

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

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11.7%6.55g

Protein

18%10g

6.55 gvs10 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, rice cakes, brown rice, cornvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

5.2%0.062mg

Vitamin B1

13.5%0.16mg

Thiamine

0.062 mgvs0.16 mg

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

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6.23%0.081mg

Vitamin B2

11%0.14mg

Riboflavin

0.081 mgvs0.14 mg

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

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31.3%5mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

5 mgvs2.1 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14.5%0.72mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.72 mgvs3.5 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

8.4%0.11mg

Vitamin B6

31%0.4mg

Pyridoxine

0.11 mgvs0.4 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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3.7%15μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

15 μgvs119 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 .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 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 .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

NA mgvs18.4 mg

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

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Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

NA μgvs1.57 μg

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

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Minerals

Snacks, rice cakes, brown rice, cornvs Oil Roasted Sunflower Seeds

0.7%7mg

Calcium

4.4%44mg

7 mgvs44 mg

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

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36.4%0.33mg

Copper

102%0.91mg

0.33 mgvs0.91 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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11.4%0.91mg

Iron

27%2.17mg

0.91 mgvs2.17 mg

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

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21%89mg

Magnesium

15.3%64.4mg

89 mgvs64.4 mg

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

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172%3.96mg

Manganese

46%1.05mg

3.96 mgvs1.05 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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35.6%249mg

Phosphorus

82.5%577mg

249 mgvs577 mg

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

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6.3%214mg

Potassium

7.2%245mg

214 mgvs245 mg

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

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Selenium

72%39.6μg

NA μgvs39.6 μg

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

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8.68%130mg

Sodium

0.1%1.52mg

130 mgvs1.52 mg

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

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15.7%1.73mg

Zinc

24%2.64mg

1.73 mgvs2.64 mg

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

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0.12%4.6g

Water

0.021%0.78g

4.6 gvs0.78 g

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

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Lets compare vitamin content per 300 calories of Snacks, rice cakes, brown rice, corn vs Oil Roasted Sunflower Seeds:

Snacks, rice cakes, brown rice, corn have 2.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B5, 3.7 times more Vitamin B6 and 8 times more Vitamin B9 than Snacks, rice cakes, brown rice, corn.
Both Snacks, rice cakes, brown rice, corn as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, rice cakes, brown rice, corn vs Oil Roasted Sunflower Seeds:

Snacks, rice cakes, brown rice, corn have 1.4 times more Magnesium, 3.8 times more Manganese and 85.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Calcium, 2.8 times more Copper, 2.4 times more Iron, 2.3 times more Phosphorus and 1.5 times more Zinc than Snacks, rice cakes, brown rice, corn.
Both Snacks, rice cakes, brown rice, corn and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, rice cakes, brown rice, corn have 5.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 10.4 times more Fat, 7.3 times more Saturated Fat, 20.4 times more Omega 6, 2.4 times more Fiber and 1.6 times more Protein than Snacks, rice cakes, brown rice, corn.
Both Snacks, rice cakes, brown rice, corn and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Snacks, rice cakes, brown rice, corn as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, rice cakes, brown rice, cornVS Snacks, rice cakes, brown rice, multigrainOil Roasted Sunflower SeedsVS Snacks, rice cakes, brown rice, multigrainSnacks, rice cakes, brown rice, cornVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Snacks, rice cakes, brown rice, cornVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, rice cakes, brown rice, corn or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: