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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Raw Medium-grain White Rice: 139g

Sunflower Seeds have 1.6 times more energy per 100g than Raw Medium-grain White Rice. It has very high energy density when compared to other foods. Raw Medium-grain White Rice having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Raw Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	84.8% 110g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	NA	38g per day for Men 19-50 years
Protein	31.8% 17.8g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	15.5% 0.2mg	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	3.13% 12.5μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	17% 0.15mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	66.4% 1.53mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.48% 18g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13 times more Vitamin B1, 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 5.7 times more Vitamin B6 and 15.5 times more Vitamin B9 than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.9 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Raw Medium-grain White Rice:

• Dried Sunflower Seed Kernels have 5.3 times more Calcium, 10.1 times more Copper, 4 times more Iron, 5.7 times more Magnesium, 3.8 times more Phosphorus, 4.6 times more Potassium and 2.7 times more Zinc than Raw Medium-grain White Rice.
• Both Dried Sunflower Seed Kernels and Raw Medium-grain White Rice have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 54.7 times more Fat, 17.4 times more Saturated Fat, 111 times more Omega 6 and 1.9 times more Protein than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 6.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Medium-grain White Rice have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Medium-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.