Comparing Nutrients in 300 calories Enriched Regular Long-grain White Rice VS Sunflower Seed Flour

Weight per 300 calories

• Enriched Regular Long-grain White Rice: 82.2g
• Sunflower Seed Flour: 92g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	25.4% 33g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	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	0.023% 0.016g	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 0.066g	NA	g per day for Men 19-50 years
Fiber	2.8% 1.07g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	53.3% 0.69mg	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	47.5% 190μg	51% 204μg	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	1.33% 1.2mg	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	0.6% 0.09mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	2.3% 23mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	175% 1.58mg	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	44.3% 3.54mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	79% 1.8mg	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	13.5% 95mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	0.19% 6.87g	3700g per day for Men 19-50 years

Enriched Regular Long-grain White Rice VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Enriched Regular Long-grain White Rice vs Sunflower Seed Flour:

• 300 kcal of Partially Defatted Sunflower Seed Flour contain 6.2 times more Vitamin B1, 6.1 times more Vitamin B2, 2 times more Vitamin B3, 7.3 times more Vitamin B5 and 5.1 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Sunflower Seed Flour provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Enriched Regular Long-grain White Rice as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Enriched Regular Long-grain White Rice vs Sunflower Seed Flour:

• 300 kcal of Partially Defatted Sunflower Seed Flour contain 4.6 times more Calcium, 8.7 times more Copper, 1.7 times more Iron, 15.5 times more Magnesium, 2 times more Manganese, 6.7 times more Phosphorus, 4.3 times more Selenium and 5.1 times more Zinc than Enriched Regular Long-grain White Rice.
• 300 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Calcium and Magnesium
• Both Enriched Regular Long-grain White Rice as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Regular Long-grain White Rice have 2 times more Carbohydrate than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 4.5 times more Fiber and 7.5 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Enriched Regular Long-grain White Rice as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.