Comparing Nutrients in 500 calories Sunflower Seeds VS Cooked Short-grain White Rice enriched

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cooked Short-grain White Rice enriched: 385g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Sunflower Seeds	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	85% 111g	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	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Short-grain White Rice enriched	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	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	17.5% 0.23mg	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	56.7% 227μg	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	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	30.8% 0.28mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	59.7% 1.37mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	2.94% 100mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	7.12% 264g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2 times more Vitamin B1, 4.9 times more Vitamin B2, 1.2 times more Vitamin B3 and 5.1 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cooked Short-grain White Rice enriched:

• Dried Sunflower Seed Kernels have 17.4 times more Calcium, 5.6 times more Copper, 9 times more Magnesium, 1.2 times more Manganese, 4.5 times more Phosphorus, 5.5 times more Potassium, 1.6 times more Selenium and 2.8 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 65.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Short-grain White Rice enriched have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 60.3 times more Fat, 19.4 times more Saturated Fat, 125.1 times more Omega 6 and 2 times more Protein than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 6.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Short-grain White Rice enriched have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Short-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.