Comparing Nutrients in 500 calories Cooked Medium-grain White Rice VS Toasted Sunflower Seeds

Weight per 500 calories

• Cooked Medium-grain White Rice: 385g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 4.8 times more energy per unit of mass than Cooked Medium-grain White Rice, which is very high in comparison to other foods. Cooked Medium-grain White Rice having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Medium-grain White Rice or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice	8%	2%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Medium-grain White Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	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	84.6% 110g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	24.4% 9.3g	38g per day for Men 19-50 years
Protein	16.3% 9.15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White 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	6.4% 0.077mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.6mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	50% 0.65mg	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	1.92% 7.7μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	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	9.6% 0.77mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	74.2% 1.7mg	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	20.3% 142mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	7.13% 264g	0.022% 0.81g	3700g per day for Men 19-50 years

Cooked Medium-grain White Rice VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Medium-grain White Rice or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cooked Medium-grain White Rice vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 25 times more Vitamin B9 than Cooked Medium-grain White Rice.
• 500 calories of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Medium-grain White 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 Cooked Medium-grain White Rice vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 10.1 times more Copper, 7.2 times more Iron, 2.1 times more Magnesium, 6.6 times more Phosphorus, 3.6 times more Potassium and 2.7 times more Zinc than Cooked Medium-grain White Rice.
• Both Cooked Medium-grain White Rice and Toasted Sunflower Seeds contain similar levels of Manganese per 500 calories.
• 500 calories of Cooked Medium-grain White Rice lack sufficient amounts of Iron and Potassium
• Both Cooked Medium-grain White 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 Cooked Medium-grain White Rice have 6.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 56.8 times more Fat, 21.9 times more Saturated Fat, 170.7 times more Omega 6 and 1.5 times more Protein than Cooked Medium-grain White Rice.
• Both Cooked Medium-grain White Rice and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Medium-grain White Rice provide inadequate amounts of Omega 6
• Both Cooked Medium-grain White Rice as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.