Comparing Nutrients in 1 kilogram Brown Rice VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Energy	125% 3620kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	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	89.5% 34g	226% 86g	38g per day for Men 19-50 years
Protein	134% 75g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	269% 43mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	392% 5.1mg	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	50% 200μg	568% 2270μg	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	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 330mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	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	225% 18mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1627% 37.4mg	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	377% 2640mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	184% 20mg	455% 50mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 1.3 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 8.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B6, 11.4 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Brown Rice vs Sunflower Seeds:

• Raw Medium-grain Brown Rice has 1.9 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 6.5 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium and 2.5 times more Zinc than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 1 kilogram:

• Raw Medium-grain Brown Rice has 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 19.2 times more Fat, 8.3 times more Saturated Fat, 1.5 times more Omega 3, 25.1 times more Omega 6, 2.5 times more Fiber and 2.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.