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

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Long-grain Brown Rice: 81.7g

Toasted Sunflower Seeds have 1.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Toasted 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	28.4% 27.5g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 0.54g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	15% 8.34g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	5.97% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.74% 7.36mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.26% 9.65g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Long-grain Brown Rice Nutrients Per 300 Kcal

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

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

• 300 calories of Toasted Sunflower Seeds have 1.8 times more Vitamin B2, 3.9 times more Vitamin B5 and 6.1 times more Vitamin B9 than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 2.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Long-grain Brown Rice provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Toasted Sunflower Seeds have 3.6 times more Copper, 3.1 times more Iron, 2.2 times more Phosphorus and 1.5 times more Zinc than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 1.5 times more Magnesium and 2.3 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Long-grain Brown Rice contain similar levels of Potassium per 300 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 10.5 times more Fat, 6 times more Saturated Fat, 22.9 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 6.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Long-grain Brown Rice offer comparable quantities of Energy per 300 calories.
• 300 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 3 in 300 calories.