Comparing Nutrients in 300 calories Sunflower Seeds VS Long-grain Brown Rice

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Long-grain Brown Rice: 81.7g

Sunflower Seeds have 1.6 times more energy per 100g than Long-grain Brown Rice. It has very high energy density when compared to other foods. Raw Long-grain Brown Rice having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	48% 62.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.74% 0.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.54g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	19% 10.7g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.97% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.6% 4.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 117μg	4.7% 19μg	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	0.8% 0.72mg	0% 0mg	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	120% 18mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4% 40mg	0.74% 7.36mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	27.4% 0.25mg	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	33.7% 2.7mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	116% 52.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.4% 339mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.26% 9.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Long-grain Brown Rice:

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B6, 6.2 times more Vitamin B9 and 36.8 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.5 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Long-grain Brown Rice have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Long-grain Brown Rice:

• Dried Sunflower Seed Kernels have 5.4 times more Calcium, 3.7 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Selenium and 1.5 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.3 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 10.1 times more Fat, 4.7 times more Saturated Fat, 15 times more Omega 6, 1.5 times more Fiber and 1.7 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Long-grain Brown Rice have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.