Comparing Nutrients in 1 kilogram Raw Medium-grain White Rice VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Medium-grain White Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	124% 3600kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	303% 115g	38g per day for Men 19-50 years
Protein	118% 66g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	22.5% 90μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	100% 8mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	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	154% 1080mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	482% 53mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Medium-grain White 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 Raw Medium-grain White Rice vs Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.6 times more Vitamin B1, 5.9 times more Vitamin B2, 2.6 times more Vitamin B3, 5.3 times more Vitamin B5, 5.6 times more Vitamin B6 and 26.4 times more Vitamin B9 than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Medium-grain White Rice vs Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 6.3 times more Calcium, 16.7 times more Copper, 8.5 times more Iron, 3.7 times more Magnesium, 1.9 times more Manganese, 10.7 times more Phosphorus, 5.7 times more Potassium and 4.6 times more Zinc than Raw Medium-grain White Rice.
• 1 kilogram of Raw Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Medium-grain White Rice has 3.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 97.9 times more Fat, 37.7 times more Saturated Fat, 2.9 times more Omega 3, 292.1 times more Omega 6 and 2.6 times more Protein than Raw Medium-grain White Rice.
• 1 kilogram of Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6