Comparing Nutrients in 1 pound Enriched Regular Long-grain White Rice VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57% 1656kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	100% 32g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	80% 104g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	0.13% 0.091g	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	% 0.091g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 10.8g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	127% 48g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White 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	218% 2.6mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	244% 19.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	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	74.5% 522mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Enriched Regular Long-grain White Rice vs Oil Roasted Sunflower Seeds:

• Enriched Regular Long-grain White Rice has 1.8 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.7 times more Vitamin B2, 6.9 times more Vitamin B5, 4.8 times more Vitamin B6, more Vitamin C, 330.3 times more Vitamin E and 31 times more Vitamin K than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 8.2 times more Copper, 5.1 times more Magnesium, 1.9 times more Manganese, 9.9 times more Phosphorus, 4.2 times more Potassium, 5.2 times more Selenium and 4.8 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Enriched Regular Long-grain White Rice has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 77.7 times more Fat, 39.3 times more Saturated Fat, 2.6 times more Omega 3, 234.3 times more Omega 6, 25.9 times more Sugars, 8.2 times more Fiber and 2.8 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.