Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Raw Short-grain White Rice

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Raw Short-grain White Rice: 83.8g

Oil Roasted Sunflower Seeds have 1.7 times more energy per 100g than Raw Short-grain White Rice. It has very high energy density when compared to other foods. Raw Short-grain White Rice having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Short-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	51% 66.3g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	NA	38g per day for Men 19-50 years
Protein	18% 10g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.38% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	21.6% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	11% 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	29.6% 119μg	1.26% 5.03μg	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	0.62% 0.56mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw Short-grain White Rice	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	19.6% 0.18mg	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	27% 2.17mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	4.6% 19.3mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	37.8% 0.87mg	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	82.5% 577mg	11.4% 79.6mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	1.87% 63.7mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Raw Short-grain White Rice:

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 23.6 times more Vitamin B9 than Raw Short-grain White Rice.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Short-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Raw Short-grain White Rice:

• Oil Roasted Sunflower Seed Kernels have 17.5 times more Calcium, 5.2 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 1.2 times more Manganese, 7.3 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Raw Short-grain White Rice.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 59.7 times more Fat, 30.5 times more Saturated Fat, 181.5 times more Omega 6 and 1.9 times more Protein than Raw Short-grain White Rice.
• While Raw Short-grain White Rice contains 5.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Short-grain White Rice have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Short-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.