Comparing Nutrients in 100 calories Sunflower Seeds VS Cooked Long-grain Brown Rice

Weight per 100 calories

• Sunflower Seeds: 17g
• Cooked Long-grain Brown Rice: 81.3g

Sunflower Seeds have 4.7 times more energy per 100g than Cooked Long-grain Brown Rice. It has very high energy density when compared to other foods. Cooked Long-grain Brown Rice having average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Sunflower Seeds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.27% 0.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.2g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.98% 2.23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	7.7% 0.1mg	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	9.7% 39μg	1.83% 7.3μg	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	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.24% 2.44mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	9.58% 0.086mg	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	11.2% 0.9mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	34.4% 0.79mg	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	16% 113mg	12% 83.7mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	8.57% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	5.25% 0.58mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cooked Long-grain Brown Rice:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 2.3 times more Vitamin B6, 5.3 times more Vitamin B9 and 43.6 times more Vitamin E than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Long-grain Brown Rice have similar amounts of Vitamin B2 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cooked Long-grain Brown Rice:

• Dried Sunflower Seed Kernels have 5.5 times more Calcium, 3.6 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Selenium and 1.5 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.4 times more Manganese and 70.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 11.2 times more Fat, 3.6 times more Saturated Fat, 13.7 times more Omega 6 and 1.6 times more Protein than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Long-grain Brown Rice have similar amounts of Energy and Fiber per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.