Comparing Nutrients in 500 calories Dry parboiled Long-grain White Rice VS Sunflower Seeds

Weight per 500 calories

• Dry parboiled Long-grain White Rice: 134g
• Sunflower Seeds: 85.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.38g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	83% 108g	13% 17g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	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	0.037% 0.027g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	% 2.14g	g per day for Men 19-50 years
Fiber	6.33% 2.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	18% 10g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.14% 0.067mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.5% 0.6mg	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	2.67% 10.7μg	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	0.27% 0.04mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.5% 95mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	12.4% 0.99mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	29.2% 205mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	6.84% 233mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	48.4% 26.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.67mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 4.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.9 times more Vitamin B6, 18.2 times more Vitamin B9 and 750.8 times more Vitamin E than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Dry parboiled Long-grain White Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Dry parboiled Long-grain White Rice vs Sunflower Seeds:

• Dry parboiled Long-grain White Rice has 1.4 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 4.5 times more Iron, 7.7 times more Magnesium, 2.8 times more Phosphorus, 2.4 times more Potassium, 1.7 times more Selenium and 3.1 times more Zinc than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry parboiled Long-grain White Rice has 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 32 times more Fat, 9.7 times more Saturated Fat, 48.4 times more Omega 6, 3.1 times more Fiber and 1.8 times more Protein than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Dry parboiled Long-grain White Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.