Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Raw Medium-grain White Rice

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Raw Medium-grain White Rice: 83.3g

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

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Raw Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	0.63% 0.11g	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	51% 66g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	14.7% 5.57g	NA	38g per day for Men 19-50 years
Protein	15% 8.34g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Raw Medium-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% 0.16mg	4.86% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	9.3% 0.12mg	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% 115μg	1.88% 7.5μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.75% 7.5mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	10% 0.092mg	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	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	6.94% 29mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	40% 0.92mg	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	80% 561mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	2.1% 71.7mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.056% 0.83mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.29% 10.7g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Raw Medium-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Raw Medium-grain White Rice?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Raw Medium-grain White Rice:

• 300 calories of Toasted Sunflower Seeds have 2.7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 15.4 times more Vitamin B9 than Raw Medium-grain White Rice.
• 300 calories of Raw Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Raw Medium-grain White Rice:

• 300 calories of Toasted Sunflower Seeds have 9.7 times more Copper, 5 times more Iron, 2.1 times more Magnesium, 6.2 times more Phosphorus, 3.3 times more Potassium and 2.7 times more Zinc than Raw Medium-grain White Rice.
• Both Toasted Sunflower Seeds and Raw Medium-grain White Rice contain similar levels of Manganese per 300 calories.
• 300 calories of Raw Medium-grain White Rice lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Medium-grain White Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 57 times more Fat, 21.9 times more Saturated Fat, 169.9 times more Omega 6 and 1.5 times more Protein than Raw Medium-grain White Rice.
• While 300 kcal of Raw Medium-grain White Rice contain 6.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Medium-grain White Rice offer comparable quantities of Energy per 300 calories.
• 300 calories of Raw Medium-grain White Rice provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 in 300 calories.