Comparing Nutrients in 500 calories Sunflower Seeds VS Cooked enriched Regular Long-grain White Rice with Salt

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cooked enriched Regular Long-grain White Rice with Salt: 385g

Sunflower Seeds have 4.5 times more energy per 100g than Cooked enriched Regular Long-grain White Rice with Salt. It has very high energy density when compared to other foods. Cooked enriched Regular Long-grain White Rice with Salt having average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cooked enriched Regular Long-grain White Rice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Sunflower Seeds	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	83.3% 108g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	0.27% 0.19g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	27.5% 0.36mg	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	48.6% 194μg	55.8% 223μg	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	1.33% 1.2mg	0% 0mg	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	201% 30mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	29.5% 0.27mg	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	56% 4.5mg	57.7% 4.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	80.7% 565mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cooked enriched Regular Long-grain White Rice with Salt:

• Dried Sunflower Seed Kernels have 2 times more Vitamin B1, 6.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6 and 195.7 times more Vitamin E than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cooked enriched Regular Long-grain White Rice with Salt:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 5.8 times more Copper, 6 times more Magnesium, 3.4 times more Phosphorus, 4.1 times more Potassium, 1.6 times more Selenium and 2.3 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 190.7 times more Sodium and 65 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 40.9 times more Fat, 12.9 times more Saturated Fat, 82.8 times more Omega 6, 4.8 times more Fiber and 1.7 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.