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

Weight per 300 calories

Raw Enriched Short-grain White Rice
83.8g
Toasted Sunflower Seeds
48.5g

Toasted Sunflower Seed Kernels no Salt have 1.7 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 Toasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Raw Enriched Short-grain White Rice
7%
1%
92%
Toasted Sunflower Seeds
10%
77%
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
28.4%27.5g
0.44 gvs27.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.37%0.12g
Saturated Fat
9%2.9g
0.12 gvs2.9 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.26%0.02g
Omega 3
2.4%0.038g
0.02 gvs0.038 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.56%0.096g
Omega 6
107%18g
0.096 gvs18 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
7.68%9.98g
66.3 gvs9.98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA 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
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.17%2.35g
Fiber
14.7%5.57g
2.35 gvs5.57 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.73%5.45g
Protein
15%8.34g
5.45 gvs8.34 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%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.5%0.47mg
Vitamin B1
13%0.16mg
Thiamine
0.47 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.1%0.04mg
Vitamin B2
10.6%0.14mg
Riboflavin
0.04 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.5%3.45mg
Vitamin B3
12.7%2.03mg
Niacin, nicotinic acid, niacinamide
3.45 mgvs2.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.6%1.1mg
Vitamin B5
68.4%3.42mg
Pantothenic acid
1.1 mgvs3.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
30%0.39mg
Pyridoxine
0.14 mgvs0.39 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%115μg
Folates and Folic Acid
194 μgvs115 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
0.75%0.68mg
Ascorbic acid
0 mgvs0.68 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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.25%2.5mg
Calcium
2.76%27.6mg
2.5 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.6%0.18mg
Copper
99%0.89mg
0.18 mgvs0.89 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
41.3%3.3mg
3.54 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.6%19.3mg
Magnesium
15%62.5mg
19.3 mgvs62.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.8%0.87mg
Manganese
44.5%1.02mg
0.87 mgvs1.02 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
80%561mg
79.6 mgvs561 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.87%63.7mg
Potassium
7%238mg
63.7 mgvs238 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg
Selenium
NA
12.7 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.056%0.84mg
Sodium
0.097%1.45mg
0.84 mgvs1.45 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.38%0.92mg
Zinc
23.4%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
0.013%0.48g
11 gvs0.48 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 Toasted Sunflower Seeds:
Comparing minerals per 300 calories for Raw Enriched Short-grain White Rice vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: