Comparing Nutrients in 500 calories Brown Rice VS Roasted Sunflower Seeds

Weight per 500 calories

• Brown Rice: 138g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Raw Medium-grain Brown Rice, which is very high in comparison to other foods. Brown Rice having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Brown Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.35g	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	12.4% 4.7g	25% 9.54g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Roasted 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	47.5% 0.57mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.57% 0.059mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	53% 0.69mg	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	6.9% 27.6μg	51% 204μg	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	1.34% 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	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	175% 1.57mg	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	31% 2.5mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	225% 5.17mg	79% 1.8mg	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	52% 365mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.52mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Brown Rice vs Roasted Sunflower Seeds:

• Raw Medium-grain Brown Rice has 6.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B2, 2.9 times more Vitamin B5 and 7.4 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Medium-grain Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Brown Rice vs Roasted Sunflower Seeds:

• Raw Medium-grain Brown Rice has 1.8 times more Magnesium and 2.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 4.1 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 500 calories:

• Raw Medium-grain Brown Rice has 5.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.6 times more Fat, 6.1 times more Saturated Fat, 22.2 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Raw Medium-grain Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.