Comparing Nutrients in 300 calories Raw Medium-grain White Rice VS Toasted Sunflower Seeds

Weight per 300 calories

• Raw Medium-grain White Rice: 83.3g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Raw Medium-grain White Rice, which is very high in comparison to other foods. Raw Medium-grain White Rice having high energy density.

Which food has more nutrients per 300 calories - Raw Medium-grain White Rice or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Medium-grain White Rice	Toasted 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	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	14.7% 5.57g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.86% 0.058mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	30% 0.39mg	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	1.88% 7.5μg	29% 115μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.75% 7.5mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	99% 0.89mg	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	8.33% 0.67mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	44.5% 1.02mg	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% 90mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.7mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Medium-grain White Rice vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 15.4 times more Vitamin B9 than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Medium-grain White Rice vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 9.7 times more Copper, 5 times more Iron, 2.1 times more Magnesium, 6.2 times more Phosphorus, 3.3 times more Potassium and 2.7 times more Zinc than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 300 kcal.
• Both Raw Medium-grain White Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Medium-grain White Rice has 6.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 57 times more Fat, 21.9 times more Saturated Fat, 169.9 times more Omega 6 and 1.5 times more Protein than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Medium-grain White Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.