Comparing Nutrients in 1 pound Rice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57% 1656kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	84% 109g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	17% 12.4g	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	15.5% 5.9g	132% 50.3g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Rice	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	26.5% 0.32mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	922% 8.3mg	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	45.4% 3.63mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	416% 9.57mg	2.3mg per day for Men 19-50 years
Molybdenum	647% 291μg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	654% 360μg	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	218% 24mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 5 times more Vitamin B2, 4.4 times more Vitamin B3, 7 times more Vitamin B5, 4.9 times more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C, 237.3 times more Vitamin E and 27 times more Vitamin K than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Calcium, 8.3 times more Copper, 4.8 times more Iron, 5.2 times more Magnesium, 1.9 times more Manganese, 10 times more Phosphorus, 7.4 times more Potassium, 5.3 times more Selenium and 4.9 times more Zinc than Raw Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 pound:

• Raw Regular Long-grain White Rice has 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 75.5 times more Fat, 29 times more Saturated Fat, 2.2 times more Omega 3, 224.5 times more Omega 6, 22.8 times more Sugars, 8.5 times more Fiber and 2.7 times more Protein than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.