Comparing Nutrients in 1 kilogram Brown Rice VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Brown Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	125% 3620kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	89.5% 34g	279% 106g	38g per day for Men 19-50 years
Protein	134% 75g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Oil 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	344% 4.13mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	269% 43mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	392% 5.1mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 330mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1627% 37.4mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	184% 20mg	474% 52mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.5 times more Vitamin B2, 4.7 times more Vitamin B5, 1.6 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Medium-grain Brown Rice as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Raw Medium-grain Brown Rice has 1.8 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 6.5 times more Copper, 2.4 times more Iron, 4.3 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Medium-grain Brown Rice has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 19.1 times more Fat, 13.2 times more Saturated Fat, 2 times more Omega 3, 37.3 times more Omega 6, 3.1 times more Fiber and 2.7 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.