Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	81% 2350kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	233% 303g	130g per day for Men 19-50 years
Sugars	17% 12.3g	3.6% 2.6g	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	% 2.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 2.6g	g per day for Men 19-50 years
Fiber	111% 42g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	142% 79.6g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	232% 929μg	23% 91μg	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	4.85% 4.37mg	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	961% 144mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	34.5% 345mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	133% 1.2mg	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	212% 17mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	564% 254μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	646% 4521mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Long-grain Brown Rice:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.9 times more Vitamin B2, 6.5 times more Vitamin B5, 1.7 times more Vitamin B6, 10.2 times more Vitamin B9, 60.6 times more Vitamin E and 5.2 times more Vitamin K than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 1.7 times more Vitamin B1 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Long-grain Brown Rice:

• 14 ounces of Oil Roasted Sunflower Seeds have 9.7 times more Calcium, 6 times more Copper, 3.3 times more Iron, 3.7 times more Phosphorus, 1.9 times more Potassium, 4.6 times more Selenium and 2.4 times more Zinc than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Long-grain Brown Rice contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 16 times more Fat, 12 times more Saturated Fat, 2.5 times more Omega 3, 35.3 times more Omega 6, 4.7 times more Sugars, 2.9 times more Fiber and 2.7 times more Protein than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.