Comparing Nutrients in 1 pound Sunflower Seeds VS Cooked Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Sunflower Seeds	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	91% 2649kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	98% 128g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0.31% 0.23g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	168% 94g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	32.4% 0.42mg	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	257% 1030μg	3.4% 13.6μg	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	7.06% 6.35mg	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	1064% 160mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	35.4% 354mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	34.8% 0.31mg	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	298% 24mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	93% 2.14mg	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	428% 2994mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	8.4% 310g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 74 times more Vitamin B1, 27.3 times more Vitamin B2, 20.8 times more Vitamin B3, 2.9 times more Vitamin B5, 14.5 times more Vitamin B6, 75.7 times more Vitamin B9, more Vitamin C and 879.3 times more Vitamin E than Cooked Regular Long-grain White Rice.
• Both Dried Sunflower Seed Kernels as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cooked Regular Long-grain White Rice:

• Dried Sunflower Seed Kernels have 7.8 times more Calcium, 26.1 times more Copper, 26.3 times more Iron, 27.1 times more Magnesium, 4.1 times more Manganese, 15.3 times more Phosphorus, 18.4 times more Potassium, 7.1 times more Selenium and 10.2 times more Zinc than Cooked Regular Long-grain White Rice.
• While Cooked Regular Long-grain White Rice contains 14.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 4.5 times more Energy, 183.8 times more Fat, 57.9 times more Saturated Fat, 4.6 times more Omega 3, 371.8 times more Omega 6, 52.4 times more Sugars, 21.5 times more Fiber and 7.7 times more Protein than Cooked Regular Long-grain White Rice.
• While Cooked Regular Long-grain White Rice contains 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cooked Regular Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.