Comparing Nutrients in 300 calories Cooked Medium-grain White Rice enriched VS Roasted Sunflower Seeds

Weight per 300 calories

• Cooked Medium-grain White Rice enriched: 231g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more energy per unit of mass than Cooked Medium-grain White Rice enriched, which is very high in comparison to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Which food has more nutrients per 300 calories - Cooked Medium-grain White Rice enriched or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.8% 66g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	1.82% 0.69g	15% 5.72g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.23mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.88% 0.12mg	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	33.5% 134μg	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.69% 6.92mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	9.74% 0.088mg	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	43% 3.44mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	12% 85.4mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	4.28% 158g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Medium-grain White Rice enriched vs Roasted Sunflower Seeds:

• Cooked Medium-grain White Rice enriched has 7.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B2, 3.8 times more Vitamin B5 and 3.6 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Cooked Medium-grain White Rice enriched as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Medium-grain White Rice enriched vs Roasted Sunflower Seeds:

• Cooked Medium-grain White Rice enriched has 1.8 times more Iron and 256 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 10.8 times more Copper, 2.2 times more Magnesium, 1.3 times more Manganese, 7 times more Phosphorus, 6.5 times more Potassium, 2.4 times more Selenium and 2.8 times more Zinc than Cooked Medium-grain White Rice enriched.

Comparison of macro-nutrients per 300 calories:

• Cooked Medium-grain White Rice enriched has 5.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 53 times more Fat, 20.5 times more Saturated Fat, 159.2 times more Omega 6, 8.3 times more Fiber and 1.8 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Cooked Medium-grain White Rice enriched as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.