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Comparing Nutrients in 300 calories Raw Enriched Short-grain White RiceVS Sunflower Seeds

Weight per 300 calories

Raw Enriched Short-grain White Rice
83.8g
Sunflower Seeds
51.4g

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

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

Macros Ratio

Protein Fat Carbs

Raw Enriched Short-grain White Rice
7%
1%
92%
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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0.45%0.44g
Fat
27.3%26.4g
0.44 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.37%0.12g
Saturated Fat
7.15%2.3g
0.12 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.26%0.02g
Omega 3
1.93%0.031g
0.02 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.56%0.096g
Omega 6
69.7%12g
0.096 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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51%66.3g
Carbohydrate
7.9%10.3g
66.3 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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6.17%2.35g
Fiber
11.6%4.4g
2.35 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.73%5.45g
Protein
19%10.7g
5.45 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

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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39.5%0.47mg
Vitamin B1
63.4%0.76mg
Thiamine
0.47 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.1%0.04mg
Vitamin B2
14%0.18mg
Riboflavin
0.04 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.5%3.45mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
3.45 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.6%1.1mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
1.1 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
53%0.69mg
Pyridoxine
0.14 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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48.4%194μg
Vitamin B9
29%117μg
Folates and Folic Acid
194 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

0.25%2.5mg
Calcium
4%40mg
2.5 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.6%0.18mg
Copper
103%0.92mg
0.18 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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44.3%3.54mg
Iron
33.7%2.7mg
3.54 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.6%19.3mg
Magnesium
39.8%167mg
19.3 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.8%0.87mg
Manganese
43.6%1mg
0.87 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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11.4%79.6mg
Phosphorus
48.4%339mg
79.6 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.87%63.7mg
Potassium
9.75%331mg
63.7 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg
Selenium
49.5%27.2μg
12.7 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.056%0.84mg
Sodium
0.31%4.62mg
0.84 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.38%0.92mg
Zinc
23.3%2.57mg
0.92 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g
Water
0.066%2.43g
11 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 Raw Enriched Short-grain White Rice vs Sunflower Seeds:
Comparing minerals per 300 calories for Raw Enriched Short-grain White Rice vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: