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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cooked Short-grain White Rice enriched: 385g

Roasted 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 - Roasted Sunflower Seeds or Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Roasted 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	44% 42.8g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	85% 111g	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	NA	38g per day for Men 19-50 years
Protein	29.7% 16.6g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Short-grain White Rice enriched	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	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 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	NA	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	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	6% 60mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	7.12% 264g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.4 times more Vitamin B2, 4 times more Vitamin B5 and 3 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 6.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cooked Short-grain White Rice enriched:

• Dry Roasted Sunflower Seed Kernels no Salt have 15.6 times more Calcium, 5.7 times more Copper, 3.6 times more Magnesium, 1.3 times more Manganese, 7.8 times more Phosphorus, 7.3 times more Potassium, 2.4 times more Selenium and 3 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.7 times more Iron and 255.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 58.5 times more Fat, 22.9 times more Saturated Fat, 178.6 times more Omega 6 and 1.8 times more Protein than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 5.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Short-grain White Rice enriched have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Short-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.