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

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3700kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	47.7% 8.1g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	605% 787g	158% 206g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	% 5g	NA	g per day for Men 19-50 years
Fiber	92% 35g	303% 115g	38g per day for Men 19-50 years
Protein	136% 76g	307% 172g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.95mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	619% 8.05mg	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	595% 2380μg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	2038% 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	145% 11.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1293% 29.8mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of UNCLE BEN'S Dry Parboiled Brown Rice versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.1 times more Vitamin B2, 7.9 times more Vitamin B5, 2 times more Vitamin B6 and 17 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for UNCLE BEN'S Dry Parboiled Brown Rice vs Toasted Sunflower Seeds:

• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice has 1.4 times more Manganese than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 7.1 times more Calcium, 5.6 times more Copper, 5.9 times more Iron, 1.3 times more Magnesium, 4.2 times more Phosphorus, 2.2 times more Potassium and 2.7 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice has 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 20.7 times more Fat, 12.4 times more Saturated Fat, 3 times more Omega 3, 46.1 times more Omega 6, 3.3 times more Fiber and 2.3 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3