Comparing Nutrients in 100 calories Sunflower Seeds VS Cooked Medium-grain White Rice enriched

Weight per 100 calories

• Sunflower Seeds: 17g
• Cooked Medium-grain White Rice enriched: 77g

Sunflower Seeds have 4.5 times more energy per 100g than Cooked Medium-grain White Rice enriched. It has very high energy density when compared to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Sunflower Seeds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.21% 0.035g	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	17% 22g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	NA	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Medium-grain White Rice enriched	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	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	8.82% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	2.96% 0.038mg	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	11% 44.6μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	3.25% 0.029mg	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	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	12.6% 0.29mg	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	4.07% 28.5mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.66% 22.3mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	1.43% 52.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cooked Medium-grain White Rice enriched:

• Dried Sunflower Seed Kernels have 2 times more Vitamin B1, 4.9 times more Vitamin B2 and 6 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cooked Medium-grain White Rice enriched:

• Dried Sunflower Seed Kernels have 5.8 times more Calcium, 10.5 times more Copper, 5.6 times more Magnesium, 4 times more Phosphorus, 5 times more Potassium, 1.6 times more Selenium and 2.7 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 1.3 times more Iron and 65.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Medium-grain White Rice enriched have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 54.5 times more Fat, 17.4 times more Saturated Fat, 111.5 times more Omega 6, 6.4 times more Fiber and 1.9 times more Protein than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 6.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Medium-grain White Rice enriched have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.