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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cooked Short-grain White Rice enriched: 231g

Sunflower Seeds have 4.5 times more energy per 100g than Cooked Short-grain White Rice enriched. It has very high energy density when compared to other foods. Cooked Short-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Sunflower Seeds	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.56% 0.095g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	NA	38g per day for Men 19-50 years
Protein	19% 10.7g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Short-grain White Rice enriched	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	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	10.5% 0.14mg	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	29% 117μg	34% 136μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	4% 40mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	18.5% 0.17mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	36% 0.82mg	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	48.4% 339mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	4.27% 158g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2 times more Vitamin B1, 4.9 times more Vitamin B2, 1.2 times more Vitamin B3 and 5.1 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Dried Sunflower Seed Kernels have 17.4 times more Calcium, 5.6 times more Copper, 9 times more Magnesium, 1.2 times more Manganese, 4.5 times more Phosphorus, 5.5 times more Potassium, 1.6 times more Selenium and 2.8 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 65.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Short-grain White Rice enriched have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 60.3 times more Fat, 19.4 times more Saturated Fat, 125.1 times more Omega 6 and 2 times more Protein than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 6.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Short-grain White Rice enriched have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Short-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.