Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Long-grain Brown Rice

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Long-grain Brown Rice: 136g

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

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.72% 0.044g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	80% 104g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	1.24% 0.9g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	25% 9.54g	13% 4.9g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	9.96% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	7.83% 31.3μg	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	1.34% 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	149% 22.4mg	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	6% 60mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	45.7% 0.41mg	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	41% 3.26mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	193% 87μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	142% 992mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Long-grain Brown Rice:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B2, 4.2 times more Vitamin B5, 6.5 times more Vitamin B9 and 27.4 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 8.1 times more Vitamin B1 and 1.5 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Long-grain Brown Rice have similar amounts of Vitamin B6 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Long-grain Brown Rice:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more Calcium, 3.8 times more Copper, 1.9 times more Iron, 2.3 times more Phosphorus, 2.1 times more Potassium, 2.9 times more Selenium and 1.6 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.4 times more Magnesium and 2.1 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.8 times more Fat, 5.6 times more Saturated Fat, 21.4 times more Omega 6, 1.9 times more Fiber and 1.6 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Long-grain Brown Rice have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.