Comparing Nutrients in 300 calories Sunflower Seeds VS Wild Rice

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Wild Rice: 84g

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

Which food has more nutrients per 300 calories - Sunflower Seeds or Wild Rice?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Wild Rice	16%	3%	81%

Macro Nutrients

	Sunflower Seeds	Wild Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.86% 0.32g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.9% 2.1g	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	% 0.56g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Wild Rice	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.093% 0.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	8.05% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	25.3% 0.33mg	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	20% 80μg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Wild Rice	Recommended Dietary Allowance
Calcium	4% 40mg	1.76% 17.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	49% 0.44mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	48.6% 1.1mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	4.28% 2.35μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.18% 6.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Wild Rice:

• Dried Sunflower Seed Kernels have 7.9 times more Vitamin B1, 2.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 26.2 times more Vitamin E than Raw Wild Rice.
• While Raw Wild Rice contains 1.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Wild Rice have similar amounts of Vitamin B2 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Wild 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 Wild Rice:

• Dried Sunflower Seed Kernels have 2.3 times more Calcium, 2.1 times more Copper, 1.6 times more Iron and 11.6 times more Selenium than Raw Wild Rice.
• While Raw Wild Rice contains 1.9 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Wild Rice have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 29.1 times more Fat, 17.5 times more Saturated Fat and 37.4 times more Omega 6 than Raw Wild Rice.
• While Raw Wild Rice contains 8.2 times more Omega 3 and 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Wild Rice have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.