Comparing Nutrients in 5 ounces Dry instant Long-grain White Rice, enriched VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 539kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	6.1% 4.4g	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	0.039% 0.028g	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	% 0.028g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 3.36g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	19.8% 11g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	86.4% 1.12mg	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	97% 390μg	83% 332μg	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	0% 0mg	1.73% 1.56mg	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	0.38% 0.057mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	284% 2.56mg	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	112% 8.93mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	128% 2.95mg	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	24% 167mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	96% 52.7μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry instant Long-grain White Rice, enriched versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry instant Long-grain White Rice, enriched vs Oil Roasted Sunflower Seeds:

• 5 ounces of Dry instant Long-grain White Rice, enriched have 2.9 times more Vitamin B1 and 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 10 times more Vitamin B2, 16.1 times more Vitamin B5, 6.5 times more Vitamin B6, 908.3 times more Vitamin E and 31 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin E and Vitamin K
• Both Dry instant Long-grain White Rice, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry instant Long-grain White Rice, enriched vs Oil Roasted Sunflower Seeds:

• 5 ounces of Dry instant Long-grain White Rice, enriched have 1.5 times more Iron than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 10.2 times more Copper, 9.1 times more Magnesium, 2.1 times more Manganese, 9.7 times more Phosphorus, 17.9 times more Potassium, 2.1 times more Selenium and 3.6 times more Zinc than Dry instant Long-grain White Rice, enriched.
• 5 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry instant Long-grain White Rice, enriched have 3.6 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 54.6 times more Fat, 46.5 times more Saturated Fat, 4.8 times more Omega 3, 169.3 times more Omega 6, 62.2 times more Sugars, 5.6 times more Fiber and 2.6 times more Protein than Dry instant Long-grain White Rice, enriched.
• 5 ounces of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6