Comparing Nutrients in 1 kilogram Long-grain Brown Rice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Long-grain Brown Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	127% 3670kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	163% 52g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	185% 241g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	37.7% 27.3g	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	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	% 6.6g	NA	g per day for Men 19-50 years
Fiber	95% 36g	292% 111g	38g per day for Men 19-50 years
Protein	135% 75.4g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	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	451% 5.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	618% 8.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	593% 2370μg	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	15.6% 14mg	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	40% 6mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	2033% 18.3mg	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	161% 13mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	917% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Long-grain Brown Rice vs Roasted Sunflower Seeds:

• Raw Long-grain Brown Rice has 5.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B2, 6.6 times more Vitamin B5, 1.7 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C, 43.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Long-grain Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Long-grain Brown Rice vs Roasted Sunflower Seeds:

• Raw Long-grain Brown Rice has 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, 6.1 times more Copper, 2.9 times more Iron, 3.7 times more Phosphorus, 3.4 times more Potassium, 4.6 times more Selenium and 2.5 times more Zinc than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Long-grain Brown Rice has 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 15.6 times more Fat, 8.8 times more Saturated Fat, 2.2 times more Omega 3, 33.9 times more Omega 6, 4.1 times more Sugars, 3.1 times more Fiber and 2.6 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.