Comparing Nutrients in 500 calories Cooked Long-grain Brown Rice VS Sunflower Seeds

Weight per 500 calories

• Cooked Long-grain Brown Rice: 407g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 4.7 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is very high in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

Which food has more nutrients per 500 calories - Cooked Long-grain Brown Rice or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Long-grain Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	13% 17g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	3.1% 2.24g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.98g	% 2.14g	g per day for Men 19-50 years
Fiber	17% 6.5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	20% 11g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.3% 0.72mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	88.6% 1.15mg	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	9.15% 36.6μg	48.6% 194μg	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% 0mg	1.33% 1.2mg	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	4.6% 0.69mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	171% 1.54mg	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	28.5% 2.28mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	37.7% 159mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	72.6% 1.67mg	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	60% 419mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	7.72% 286g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Long-grain Brown Rice vs Sunflower Seeds:

• Cooked Long-grain Brown Rice has 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 2.3 times more Vitamin B6, 5.3 times more Vitamin B9 and 43.6 times more Vitamin E than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Cooked Long-grain Brown Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Long-grain Brown Rice vs Sunflower Seeds:

• Cooked Long-grain Brown Rice has 2.4 times more Manganese and 70.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Calcium, 3.6 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Selenium and 1.5 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 500 calories:

• Cooked Long-grain Brown Rice has 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.2 times more Fat, 3.6 times more Saturated Fat, 13.7 times more Omega 6 and 1.6 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Cooked Long-grain Brown Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.