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Comparing Nutrients in 300 calories Brown RiceVS Sunflower Seeds

Weight per 300 calories

Brown Rice
83g
Sunflower Seeds
51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Raw Medium-grain Brown Rice, which is very high in comparison to other foods. Brown Rice having high energy density.

Which food has more nutrients per 300 calories - Brown Rice or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Brown Rice
8%
7%
85%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.3%2.22g
Fat
27.3%26.4g
2.22 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.44g
Saturated Fat
7.15%2.3g
0.44 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.12%0.034g
Omega 3
1.93%0.031g
0.034 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.48%0.76g
Omega 6
69.7%12g
0.76 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.6%63g
Carbohydrate
7.9%10.3g
63 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.4%2.8g
Fiber
11.6%4.4g
2.8 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.2g
Protein
19%10.7g
6.2 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
0 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.5%0.34mg
Vitamin B1
63.4%0.76mg
Thiamine
0.34 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.74%0.036mg
Vitamin B2
14%0.18mg
Riboflavin
0.036 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.3%3.57mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
3.57 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.7%1.23mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
1.23 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.4%0.42mg
Vitamin B6
53%0.69mg
Pyridoxine
0.42 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.14%16.6μg
Vitamin B9
29%117μg
Folates and Folic Acid
16.6 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0.8%0.72mg
Ascorbic acid
0 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
120%18mg
Tocopherols and Tocotrienols
NA mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.73%27.3mg
Calcium
4%40mg
27.3 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.5%0.23mg
Copper
103%0.92mg
0.23 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.6%1.5mg
Iron
33.7%2.7mg
1.5 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.2%119mg
Magnesium
39.8%167mg
119 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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135%3.1mg
Manganese
43.6%1mg
3.1 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31.3%219mg
Phosphorus
48.4%339mg
219 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.53%222mg
Potassium
9.75%331mg
222 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
49.5%27.2μg
NA μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.3mg
Sodium
0.31%4.62mg
3.3 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.2%1.67mg
Zinc
23.3%2.57mg
1.67 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.28%10.3g
Water
0.066%2.43g
10.3 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Brown Rice vs Sunflower Seeds:
Comparing minerals per 300 calories for Brown Rice vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: