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

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Cooked Short-grain White Rice enriched: 231g

Toasted Sunflower Seeds have 4.8 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.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Toasted 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	28.4% 27.5g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	51% 66.3g	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	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked Short-grain White Rice enriched	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	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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% 115μg	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	0.75% 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	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	NA	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	4.27% 158g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cooked Short-grain White Rice Enriched Nutrients Per 300 Kcal

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

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

• 300 calories of Toasted Sunflower Seeds have 3.7 times more Vitamin B2, 3.7 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 2.4 times more Vitamin B1 and 1.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Short-grain White Rice enriched 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 Cooked Short-grain White Rice enriched:

• 300 calories of Toasted Sunflower Seeds have 5.3 times more Copper, 3.4 times more Magnesium, 1.2 times more Manganese, 7.4 times more Phosphorus, 4 times more Potassium and 2.8 times more Zinc than Cooked Short-grain White Rice enriched.
• Both Toasted Sunflower Seeds and Cooked Short-grain White Rice enriched contain similar levels of Iron per 300 calories.
• 300 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 62.8 times more Fat, 24.5 times more Saturated Fat, 191.5 times more Omega 6 and 1.5 times more Protein than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 6.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Short-grain White Rice enriched offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 in 300 calories.