Comparing Nutrients in 5 ounces Sunflower Seeds VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	28.5% 828kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	83% 108g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.3% 0.94g	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	% 3.54g	% 0.94g	g per day for Men 19-50 years
Fiber	32% 12g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 322μg	8.15% 32.6μg	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	2.2% 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	332% 50mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	11% 111mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	47.6% 0.43mg	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	93% 7.44mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	176% 4.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	201% 91μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 936mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Long-grain Brown Rice:

• Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and 58.6 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Dried Sunflower Seed Kernels and Raw Long-grain Brown Rice have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Long-grain Brown Rice:

• Dried Sunflower Seed Kernels have 8.7 times more Calcium, 6 times more Copper, 4.1 times more Iron, 2.8 times more Magnesium, 2.1 times more Phosphorus, 2.6 times more Potassium, 3.1 times more Selenium and 2.3 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.5 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 16.1 times more Fat, 7.5 times more Saturated Fat, 1.9 times more Omega 3, 23.8 times more Omega 6, 4 times more Sugars, 2.4 times more Fiber and 2.8 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.