Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Short-grain White Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1300kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	279% 106g	38g per day for Men 19-50 years
Protein	42% 23.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	5% 20μg	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	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1% 10mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	25% 2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	47% 330mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	474% 52mg	11mg per day for Men 19-50 years
Water	18.5% 685g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Short-grain White Rice vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 16 times more Vitamin B1, 17.5 times more Vitamin B2, 10.3 times more Vitamin B3, 17.5 times more Vitamin B5, 13.4 times more Vitamin B6, 117 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Short-grain White Rice vs Oil Roasted Sunflower Seeds:

• Cooked Short-grain White Rice has 44.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 87 times more Calcium, 25.1 times more Copper, 21.4 times more Iron, 15.9 times more Magnesium, 5.8 times more Manganese, 34.5 times more Phosphorus, 18.6 times more Potassium and 13 times more Zinc than Cooked Short-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Short-grain White Rice has 1.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Energy, 270 times more Fat, 138.6 times more Saturated Fat, 9 times more Omega 3, 834.3 times more Omega 6 and 8.5 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.