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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	129% 3740kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	176% 229g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 23.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	279% 106g	38g per day for Men 19-50 years
Protein	134% 75g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White 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	503% 6.03mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.5mg	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	643% 2570μg	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	2% 0.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	71% 710mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	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	416% 33.3mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	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	219% 1530mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	51% 1740mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.66% 99g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Dry parboiled enriched Long-grain White Rice has 1.9 times more Vitamin B1 and 1.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.6 times more Vitamin B2, 10.3 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C, 1211 times more Vitamin E and 31 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 1 kg.
• Both Dry parboiled enriched Long-grain White 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 Dry parboiled enriched Long-grain White Rice vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 6.4 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 2 times more Manganese, 7.4 times more Phosphorus, 2.8 times more Potassium, 3.9 times more Selenium and 5.1 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry parboiled enriched Long-grain White Rice has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 49.8 times more Fat, 24 times more Saturated Fat, 4.8 times more Omega 3, 112.2 times more Omega 6, 9.4 times more Sugars, 5.9 times more Fiber and 2.7 times more Protein than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.