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

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.7 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.

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

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Toasted 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	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	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	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	50% 0.65mg	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% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.16% 2.42mg	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	0.022% 0.81g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Long-grain Brown Rice have 2.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 3.9 times more Vitamin B5 and 6.1 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Long-grain Brown Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Long-grain Brown Rice have 1.5 times more Magnesium and 2.3 times more Manganese than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Copper, 3.1 times more Iron, 2.2 times more Phosphorus and 1.5 times more Zinc than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Toasted Sunflower Seeds contain similar levels of Potassium per 500 calories.
• Both Raw Long-grain Brown Rice as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Long-grain Brown Rice have 6.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 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 Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Raw Long-grain Brown Rice as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.