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Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Enriched Regular Long-grain White Rice

Weight per 500 calories

Roasted Sunflower Seeds
86g
Enriched Regular Long-grain White Rice
137g

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

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Enriched Regular Long-grain White Rice
8%
2%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
44%42.8g
Fat
0.93%0.9g
42.8 gvs0.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14%4.5g
Saturated Fat
0.77%0.25g
4.5 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.7%0.059g
Omega 3
2.65%0.042g
0.059 gvs0.042 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
166%28g
Omega 6
1.18%0.2g
28 gvs0.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
16%20.7g
Carbohydrate
84.2%110g
20.7 gvs110 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.23%2.35g
Sugars
0.23%0.16g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.35 gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.038%0.027g
≤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]
NA gvs0.027 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.027g
NA gvs0.027 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%0.11g
NA gvs0.11 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
25%9.54g
Fiber
4.7%1.8g
9.54 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
29.7%16.6g
Protein
17.4%9.77g
16.6 gvs9.77 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
7.6%0.091mg
Vitamin B1
65.8%0.79mg
Thiamine
0.091 mgvs0.79 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
16.3%0.21mg
Vitamin B2
5.16%0.067mg
Riboflavin
0.21 mgvs0.067 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
38%6.05mg
Vitamin B3
36%5.74mg
Niacin, nicotinic acid, niacinamide
6.05 mgvs5.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
121%6.05mg
Vitamin B5
27.7%1.4mg
Pantothenic acid
6.05 mgvs1.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
53%0.69mg
Vitamin B6
17.3%0.22mg
Pyridoxine
0.69 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
51%204μg
Vitamin B9
79%316μg
Folates and Folic Acid
204 μgvs316 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.34%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
149%22.4mg
Vitamin E
1%0.15mg
Tocopherols and Tocotrienols
22.4 mgvs0.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
1.93%2.3μg
Vitamin K
0.11%0.14μg
Phytomenadione or phylloquinone
2.3 μgvs0.14 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

6%60mg
Calcium
3.84%38.4mg
60 mgvs38.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
175%1.57mg
Copper
33.5%0.3mg
1.57 mgvs0.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
41%3.26mg
Iron
74%5.9mg
3.26 mgvs5.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
26.4%111mg
Magnesium
8.15%34.2mg
111 mgvs34.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
79%1.8mg
Manganese
65%1.5mg
1.8 mgvs1.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
142%992mg
Phosphorus
22.5%158mg
992 mgvs158 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
21.5%730mg
Potassium
4.63%158mg
730 mgvs158 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
124%68μg
Selenium
37.6%20.7μg
68 μgvs20.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.17%2.58mg
Sodium
0.46%6.85mg
2.58 mgvs6.85 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
41.3%4.54mg
Zinc
13.6%1.5mg
4.54 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.028%1.03g
Water
0.43%16g
1.03 gvs16 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Enriched Regular Long-grain White Rice:
Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Enriched Regular Long-grain White Rice:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: