Comparing Nutrients in 1 pound Sunflower Seeds VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Wild Rice	16%	3%	81%

Macro Nutrients

	Sunflower Seeds	Wild Rice	Recommended Dietary Allowance
Energy	91% 2649kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	10% 1.7g	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	261% 340g	130g per day for Men 19-50 years
Sugars	16.4% 12g	15.6% 11.3g	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	% 3.04g	g per day for Men 19-50 years
Fiber	103% 39g	74% 28g	38g per day for Men 19-50 years
Protein	168% 94g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Wild Rice	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	191% 30.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	136% 1.77mg	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	108% 431μg	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	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Wild Rice	Recommended Dietary Allowance
Calcium	35.4% 354mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	264% 2.38mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	262% 6.03mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	246% 27mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.95% 35g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 12.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 3.4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 42.9 times more Vitamin E than Raw Wild Rice.
• While Raw Wild Rice contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Wild Rice have similar amounts of Vitamin B5 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 3.7 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 18.9 times more Selenium than Raw Wild Rice.
• Both Dried Sunflower Seed Kernels and Raw Wild Rice have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 47.6 times more Fat, 28.6 times more Saturated Fat, 61.1 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Raw Wild Rice.
• While Raw Wild Rice contains 5 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Wild Rice have similar amounts of Sugars per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.