Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Raw Medium-grain White Rice

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Raw Medium-grain White Rice: 28g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	17% 22g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	NA	38g per day for Men 19-50 years
Protein	5.93% 3.32g	3.28% 1.84g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	1.62% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	3.1% 0.04mg	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	10% 40.7μg	0.63% 2.5μg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	3.4% 0.031mg	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	8.16% 0.65mg	2.78% 0.22mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	2.3% 9.72mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	13.3% 0.31mg	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	28.4% 198mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	0.7% 24mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.097% 3.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 16.3 times more Vitamin B9 than Raw Medium-grain White Rice.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Medium-grain White Rice have similar amounts of Vitamin B1 per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Raw Medium-grain White Rice:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Calcium, 10.3 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 6.6 times more Phosphorus, 6.1 times more Potassium and 2.8 times more Zinc than Raw Medium-grain White Rice.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Medium-grain White Rice have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 53.1 times more Fat, 20.4 times more Saturated Fat, 158.4 times more Omega 6 and 1.8 times more Protein than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 5.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Medium-grain White Rice have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Medium-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.