Comparing Nutrients in 300 calories UNCLE BENS Cooked Parboiled Brown Rice VS Roasted Sunflower Seeds

Weight per 300 calories

• UNCLE BENS Cooked Parboiled Brown Rice: 204g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 4 times more energy per unit of mass than UNCLE BENS Cooked Parboiled Brown Rice, which is very high in comparison to other foods. UNCLE BENS Cooked Parboiled Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - UNCLE BENS Cooked Parboiled Brown Rice or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	0.42% 0.31g	1.94% 1.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	9.13% 3.47g	15% 5.72g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.22mg	32% 0.41mg	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	2.04% 8.16μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.61% 6.12mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	105% 0.94mg	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	13.5% 1.1mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	19% 79.6mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	47.3% 1.1mg	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	28% 196mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	3.66% 124mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.16mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.017% 0.62g	3700g per day for Men 19-50 years

UNCLE BENS Cooked Parboiled Brown Rice VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - UNCLE BENS Cooked Parboiled Brown Rice or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of UNCLE BENS Cooked Parboiled Brown Rice vs Roasted Sunflower Seeds:

• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have 3.6 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B5, 1.8 times more Vitamin B6, 15 times more Vitamin B9 and more Vitamin E than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9 and Vitamin E
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for UNCLE BENS Cooked Parboiled Brown Rice vs Roasted Sunflower Seeds:

• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have 2.1 times more Manganese than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Copper, 1.8 times more Iron, 3 times more Phosphorus, 3.5 times more Potassium, 2.1 times more Selenium and 1.7 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Roasted Sunflower Seeds contain similar levels of Magnesium per 300 calories.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have 5.2 times more Carbohydrate than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 14.8 times more Fat, 6.2 times more Saturated Fat, 32 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.