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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Enriched Medium-grain White Rice: 139g

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

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Enriched Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	84.8% 110g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	5.1% 1.94g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Enriched Medium-grain White 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	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	44.2% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	80.2% 321μg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	6% 60mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.48% 18g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Enriched Medium-grain White Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Enriched Medium-grain White Rice?

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

• 500 calories of Roasted Sunflower Seeds have 3.2 times more Vitamin B2, 3.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 146.8 times more Vitamin E than Enriched Medium-grain White Rice.
• While 500 kcal of Enriched Medium-grain White Rice contain 8.8 times more Vitamin B1 and 1.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Enriched Medium-grain White Rice provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Enriched Medium-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 10.3 times more Copper, 2.3 times more Magnesium, 6.6 times more Phosphorus, 6.1 times more Potassium, 3.2 times more Selenium and 2.8 times more Zinc than Enriched Medium-grain White Rice.
• While 500 kcal of Enriched Medium-grain White Rice contain 1.9 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Enriched Medium-grain White Rice contain similar levels of Manganese per 500 calories.
• 500 calories of Enriched Medium-grain White Rice lack sufficient amounts of Potassium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Enriched Medium-grain White Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 53.1 times more Fat, 20.4 times more Saturated Fat, 158.4 times more Omega 6, 4.9 times more Fiber and 1.8 times more Protein than Enriched Medium-grain White Rice.
• While 500 kcal of Enriched Medium-grain White Rice contain 5.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Enriched Medium-grain White Rice offer comparable quantities of Energy per 500 calories.
• 500 calories of Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 in 500 calories.