Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	81% 2350kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	242% 315g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	NA	38g per day for Men 19-50 years
Protein	142% 79.6g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Oil 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	106% 1.27mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	44.3% 0.58mg	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	232% 929μg	8.93% 35.7μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	34.5% 345mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	48.5% 0.44mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	190% 4.37mg	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	646% 4521mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1.4% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Raw Medium-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Raw Medium-grain White 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 Raw Medium-grain White Rice:

• 14 ounces of Oil Roasted Sunflower Seeds have 4.6 times more Vitamin B1, 5.8 times more Vitamin B2, 2.6 times more Vitamin B3, 5.2 times more Vitamin B5, 5.5 times more Vitamin B6 and 26 times more Vitamin B9 than Raw Medium-grain White Rice.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Raw Medium-grain White Rice:

• 14 ounces of Oil Roasted Sunflower Seeds have 9.7 times more Calcium, 16.4 times more Copper, 5.4 times more Iron, 3.6 times more Magnesium, 1.9 times more Manganese, 10.5 times more Phosphorus, 5.6 times more Potassium and 4.5 times more Zinc than Raw Medium-grain White Rice.
• 14 ounces of Raw Medium-grain White 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, 88.4 times more Fat, 44.7 times more Saturated Fat, 3 times more Omega 3, 267.3 times more Omega 6 and 3 times more Protein than Raw Medium-grain White Rice.
• While 14 oz of Raw Medium-grain White Rice contain 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6