Comparing Nutrients in 14 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 583kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	61% 79.4g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	14.3% 10.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	% 9.92g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	90% 34g	38g per day for Men 19-50 years
Protein	22% 12.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.55mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	411% 5.34mg	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	3.97% 16μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	794% 7.14mg	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	26.3% 2.1mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	197% 4.52mg	336% 7.74mg	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	54.4% 381mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	180% 20mg	11mg per day for Men 19-50 years
Water	6.9% 256g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of UNCLE BENS Cooked Parboiled Brown Rice vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 15.3 times more Vitamin B1, 5.1 times more Vitamin B2, 4.4 times more Vitamin B3, 4.1 times more Vitamin B5, 12.2 times more Vitamin B6, 56.8 times more Vitamin B9 and more Vitamin E than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Sunflower Seeds:

• UNCLE BENS Cooked Parboiled Brown Rice have 13.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 14 times more Copper, 9.9 times more Iron, 8.3 times more Magnesium, 1.7 times more Manganese, 6.9 times more Phosphorus, 10.6 times more Potassium, 5.6 times more Selenium and 6.5 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• UNCLE BENS Cooked Parboiled Brown Rice have 1.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Energy, 60.5 times more Fat, 20.9 times more Saturated Fat, 7.5 times more Omega 3, 89 times more Omega 6, 17.5 times more Sugars, 5.1 times more Fiber and 6.7 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.