Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Rice

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Rice	8%	2%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Rice	Recommended Dietary Allowance
Energy	213% 6190kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	615% 800g	130g per day for Men 19-50 years
Sugars	NA	1.66% 1.2g	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	303% 115g	34.2% 13g	38g per day for Men 19-50 years
Protein	307% 172g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	595% 2380μg	20% 80μg	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	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Rice	Recommended Dietary Allowance
Calcium	57% 570mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	244% 2.2mg	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	851% 68mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	473% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1427% 642μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1654% 11580mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	NA	275% 151μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Rice:

• 1 kilogram of Toasted Sunflower Seeds has 4.6 times more Vitamin B1, 5.8 times more Vitamin B2, 2.6 times more Vitamin B3, 7 times more Vitamin B5, 4.9 times more Vitamin B6 and 29.8 times more Vitamin B9 than Rice.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Rice:

• 1 kilogram of Toasted Sunflower Seeds has 2 times more Calcium, 8.3 times more Copper, 8.5 times more Iron, 5.2 times more Magnesium, 1.9 times more Manganese, 10.1 times more Phosphorus, 4.3 times more Potassium and 4.9 times more Zinc than Rice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Energy, 86.1 times more Fat, 33.1 times more Saturated Fat, 2.5 times more Omega 3, 256.1 times more Omega 6, 8.8 times more Fiber and 2.4 times more Protein than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Rice provide inadequate amounts of Omega 3 and Omega 6