Comparing Nutrients in 1 pound Wild Rice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Wild Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1619kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	84% 109g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	% 3.04g	NA	g per day for Men 19-50 years
Fiber	74% 28g	132% 50.3g	38g per day for Men 19-50 years
Protein	119% 67g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	281% 3.65mg	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	108% 431μg	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	24.8% 3.7mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	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	111% 8.9mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	262% 6.03mg	416% 9.57mg	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	281% 1964mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B5, 2.1 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 31.8 times more Vitamin E and 1.4 times more Vitamin K than Raw Wild Rice.
• Both Raw Wild Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Wild 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 Wild Rice vs Roasted Sunflower Seeds:

• Raw Wild Rice has 1.4 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 3.5 times more Copper, 1.9 times more Iron, 1.6 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium and 28.3 times more Selenium than Raw Wild Rice.
• Both Raw Wild Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Wild Rice has 4.3 times more Omega 3 and 3.1 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, 46.1 times more Fat, 33.5 times more Saturated Fat, 87 times more Omega 6, 1.8 times more Fiber and 1.3 times more Protein than Raw Wild Rice.
• Both Raw Wild Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 lb.
• Both Raw Wild Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.