Comparing Nutrients in 1 pound UNCLE BEN'S Dry Parboiled Brown Rice VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1678kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.2g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.68g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	80% 104g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	19.5% 14g	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	0% 0g	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 10.8g	g per day for Men 19-50 years
Fiber	41.8% 16g	127% 48g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	276% 3.6mg	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	16% 63.5μg	265% 1061μg	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	5.54% 5mg	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	2.72% 0.41mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	909% 8.2mg	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	65.8% 5.26mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	410% 9.43mg	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	178% 1247mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	29.2% 993mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice vs Oil Roasted Sunflower Seeds:

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B2, 7.8 times more Vitamin B5, 1.9 times more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, 403.7 times more Vitamin E and 3.4 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for UNCLE BEN'S Dry Parboiled Brown Rice vs Oil Roasted Sunflower Seeds:

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 5.5 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium, 4.1 times more Phosphorus, 2.2 times more Potassium, 3.1 times more Selenium and 2.7 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.

Comparison of macro-nutrients per 1 pound:

• UNCLE BEN'S Dry Parboiled Brown Rice has 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 18.7 times more Fat, 14.7 times more Saturated Fat, 3.1 times more Omega 3, 42.2 times more Omega 6, 6.2 times more Sugars, 3 times more Fiber and 2.6 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.