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

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Raw Long-grain Brown Rice, which is very high in comparison to other foods. Long-grain Brown Rice having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	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	4.5% 4.36g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	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	1.24% 0.9g	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	% 0.9g	% 2.14g	g per day for Men 19-50 years
Fiber	13% 4.9g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	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	61.4% 0.74mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	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	5.45% 0.82mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	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	22% 1.76mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 1.2 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B6, 6.2 times more Vitamin B9 and 36.8 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Raw 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 Long-grain Brown Rice vs Sunflower Seeds:

• Raw Long-grain Brown Rice has 2.3 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Calcium, 3.7 times more Copper, 2.6 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 Raw Long-grain Brown Rice.

Comparison of macro-nutrients per 500 calories:

• Raw Long-grain Brown Rice has 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.1 times more Fat, 4.7 times more Saturated Fat, 15 times more Omega 6, 1.5 times more Fiber and 1.7 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Long-grain Brown Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.