Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	201% 5820kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	587% 763g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	9.1% 6.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	292% 111g	95% 36g	38g per day for Men 19-50 years
Protein	345% 193g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	57.5% 230μg	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	15.6% 14mg	0% 0mg	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	1740% 261mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	70% 700mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	336% 3.02mg	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	475% 38mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1650% 11550mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Long-grain Brown Rice:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B2, 6.6 times more Vitamin B5, 1.7 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C, 43.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 5.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Long-grain Brown Rice have similar amounts of Vitamin B3 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Long-grain Brown Rice:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.8 times more Calcium, 6.1 times more Copper, 2.9 times more Iron, 3.7 times more Phosphorus, 3.4 times more Potassium, 4.6 times more Selenium and 2.5 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Long-grain Brown Rice have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 15.6 times more Fat, 8.8 times more Saturated Fat, 2.2 times more Omega 3, 33.9 times more Omega 6, 4.1 times more Sugars, 3.1 times more Fiber and 2.6 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.