Comparing Nutrients in 1 kilogram Chinese restaurant steamed white Rice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chinese restaurant steamed white Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1510kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	NA	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.7% 9g	292% 111g	38g per day for Men 19-50 years
Protein	57% 32g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	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	13.3% 0.16mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	12.5% 50μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	48.8% 3.9mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	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	47% 330mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	17% 625g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chinese restaurant steamed white Rice vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B1, 16.4 times more Vitamin B2, 12.4 times more Vitamin B3, 36.5 times more Vitamin B6 and 47.4 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 1 kilogram for Chinese restaurant steamed white Rice vs Roasted Sunflower Seeds:

• Chinese restaurant steamed white Rice has 52.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 38.1 times more Copper, 9.7 times more Iron, 25.8 times more Magnesium, 4.7 times more Manganese, 35 times more Phosphorus, 42.5 times more Potassium and 7.8 times more Zinc than Chinese restaurant steamed white Rice.

Comparison of macro-nutrients per 1 kilogram:

• Chinese restaurant steamed white Rice has 1.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Energy, 184.4 times more Fat, 12.3 times more Fiber and 6 times more Protein than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.