Comparing Nutrients in 14 ounces Prepared instant Long-grain White Rice, enriched VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 492kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.3g	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	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	111% 42g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	242% 3.14mg	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	69.5% 278μg	232% 929μg	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% 0mg	4.85% 4.37mg	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	0.26% 0.04mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	796% 7.16mg	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	88% 7.03mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	359% 8.26mg	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	21% 147mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	7.55% 279g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared instant Long-grain White Rice, enriched vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 35 times more Vitamin B2, 2.4 times more Vitamin B3, 123.9 times more Vitamin B5, 15.8 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C, 3633 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Prepared instant Long-grain White Rice, enriched vs Oil Roasted Sunflower Seeds:

• Prepared instant Long-grain White Rice, enriched has 45.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 48.8 times more Copper, 2.4 times more Iron, 25.4 times more Magnesium, 6.1 times more Manganese, 30.8 times more Phosphorus, 53.7 times more Potassium, 16.3 times more Selenium and 10.6 times more Zinc than Prepared instant Long-grain White Rice, enriched.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 4.8 times more Energy, 102.6 times more Fat, 415.8 times more Saturated Fat, more Omega 3, 2012.2 times more Omega 6, more Sugars, 17.7 times more Fiber and 9.2 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.