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

Weight per 100 calories

• Sunflower Seeds: 17g
• Long-grain Brown Rice: 27g

Sunflower Seeds have 1.6 times more energy per 100g than Long-grain Brown Rice. It has very high energy density when compared to other foods. Raw Long-grain Brown Rice having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Sunflower Seeds	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	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.55% 0.26g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	2.6% 0.98g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.67% 2.05g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	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	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	5.78% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.53% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	1.57% 6.27μg	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	1.1% 0.16mg	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	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.25% 2.45mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	9.14% 0.082mg	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	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	7.53% 31.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	33.8% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	38.7% 17.4μg	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% 84.7mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	8.47% 4.66μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.091% 1.36mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.087% 3.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B6, 6.2 times more Vitamin B9 and 36.8 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.5 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Long-grain Brown Rice have similar amounts of Vitamin B3 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw 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 Long-grain Brown Rice:

• Dried Sunflower Seed Kernels have 5.4 times more Calcium, 3.7 times more Copper, 2.6 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 Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.3 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 10.1 times more Fat, 4.7 times more Saturated Fat, 15 times more Omega 6, 1.5 times more Fiber and 1.7 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Long-grain Brown Rice have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.