Comparing Nutrients in 1 kilogram Cooked parboiled enriched Long-grain White Rice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.4% 1230kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	163% 52g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	185% 241g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	292% 111g	38g per day for Men 19-50 years
Protein	52% 29g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White 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	177% 2.12mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	618% 8.04mg	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	203% 810μg	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	0.67% 0.1mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	226% 18mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	917% 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	78.6% 550mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	19% 704g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked parboiled enriched Long-grain White Rice vs Roasted Sunflower Seeds:

• Cooked parboiled enriched Long-grain White Rice has 2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Vitamin B2, 3 times more Vitamin B3, 21.8 times more Vitamin B5, 5.2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C, 2610 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White 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 Cooked parboiled enriched Long-grain White Rice vs Roasted Sunflower Seeds:

• Cooked parboiled enriched Long-grain White Rice has 58.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Calcium, 26.1 times more Copper, 2.1 times more Iron, 14.3 times more Magnesium, 6 times more Manganese, 21 times more Phosphorus, 15.2 times more Potassium, 8.5 times more Selenium and 14.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Energy, 134.6 times more Fat, 70.5 times more Saturated Fat, 4.1 times more Omega 3, 443 times more Omega 6, 24.8 times more Sugars, 12.3 times more Fiber and 6.6 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.