Comparing Nutrients in 1 kilogram UNCLE BEN'S Dry Parboiled Brown Rice VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3700kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	47.7% 8.1g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	605% 787g	176% 229g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	0% 0g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 5g	% 23.7g	g per day for Men 19-50 years
Fiber	92% 35g	279% 106g	38g per day for Men 19-50 years
Protein	136% 76g	358% 201g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	231% 2.77mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.95mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	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	35% 140μg	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	6% 0.9mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	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	145% 11.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1293% 29.8mg	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	393% 2750mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice vs Oil Roasted Sunflower Seeds:

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B2, 7.8 times more Vitamin B5, 1.9 times more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, 403.7 times more Vitamin E and 3.4 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice vs Oil Roasted Sunflower Seeds:

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 5.5 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium, 4.1 times more Phosphorus, 2.2 times more Potassium, 3.1 times more Selenium and 2.7 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.

Comparison of macro-nutrients per 1 kilogram:

• UNCLE BEN'S Dry Parboiled Brown Rice has 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 18.7 times more Fat, 14.7 times more Saturated Fat, 3.1 times more Omega 3, 42.2 times more Omega 6, 6.2 times more Sugars, 3 times more Fiber and 2.6 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.