Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Cooked Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	97% 2808kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	NA	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	137% 52g	NA	38g per day for Men 19-50 years
Protein	139% 78g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	17.4% 0.23mg	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	270% 1080μg	2.27% 9.07μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	26% 259mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	19% 0.17mg	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	386% 31mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	74.3% 1.7mg	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	750% 5253mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cooked Medium-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Cooked Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Sunflower Seeds has 16.3 times more Vitamin B1, 17.8 times more Vitamin B2, 10.5 times more Vitamin B3, 17.2 times more Vitamin B5, 16.1 times more Vitamin B6 and 119 times more Vitamin B9 than Cooked Medium-grain White Rice.
• 1 pound of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Cooked Medium-grain White Rice:

• 1 pound of Toasted Sunflower Seeds has 19 times more Calcium, 48.3 times more Copper, 34.1 times more Iron, 9.9 times more Magnesium, 5.6 times more Manganese, 31.3 times more Phosphorus, 16.9 times more Potassium and 12.6 times more Zinc than Cooked Medium-grain White Rice.
• 1 pound of Cooked Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 4.8 times more Energy, 270.5 times more Fat, 104.4 times more Saturated Fat, 7.9 times more Omega 3, 812.8 times more Omega 6 and 7.2 times more Protein than Cooked Medium-grain White Rice.
• While 1 lb of Cooked Medium-grain White Rice contains 1.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6