Comparing Nutrients in 1 kilogram Unsweetened Rice Milk VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Unsweetened Rice Milk	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.2% 470kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	154% 200g	130g per day for Men 19-50 years
Sugars	73% 52.8g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	7.9% 3g	226% 86g	38g per day for Men 19-50 years
Protein	5% 2.8g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	70% 630μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	1035% 13.5mg	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	5% 20μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	118% 1180mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	2000% 18mg	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	25% 2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	848% 19.5mg	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	80% 560mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	24% 893g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Unsweetened Rice Milk vs Sunflower Seeds:

• Unsweetened Rice Milk has 21 times more Vitamin A, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 54.8 times more Vitamin B1, 2.5 times more Vitamin B2, 21.4 times more Vitamin B3, 7.7 times more Vitamin B5, 34.5 times more Vitamin B6, 113.5 times more Vitamin B9, more Vitamin C and 74.8 times more Vitamin E than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Unsweetened Rice Milk vs Sunflower Seeds:

• Unsweetened Rice Milk has 1.5 times more Calcium, 4.3 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 48.6 times more Copper, 26.3 times more Iron, 29.5 times more Magnesium, 6.9 times more Manganese, 11.8 times more Phosphorus, 23.9 times more Potassium, 24.1 times more Selenium and 38.5 times more Zinc than Unsweetened Rice Milk.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Rice Milk has 2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.4 times more Energy, 53.1 times more Fat, more Saturated Fat, 7.5 times more Omega 3, 75.6 times more Omega 6, 2.2 times more Carbohydrate, 28.7 times more Fiber and 74.2 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.