Comparing Nutrients in 5 ounces Sunflower Seeds VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Sunflower Seeds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	28.5% 828kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	2.54% 0.43g	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	88% 115g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.3g	g per day for Men 19-50 years
Fiber	32% 12g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry parboiled enriched Long-grain White 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	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	49.3% 0.64mg	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	80.4% 322μg	91% 364μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	11% 111mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	44.7% 0.4mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	63.8% 1.47mg	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	134% 936mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Dry parboiled enriched Long-grain White Rice:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 7.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin C and 1172.3 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• Both Dried Sunflower Seed Kernels and Dry parboiled enriched Long-grain White Rice have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dry parboiled enriched Long-grain White 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 Dry parboiled enriched Long-grain White Rice:

• Dried Sunflower Seed Kernels have 6.3 times more Copper, 1.6 times more Iron, 12 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 3.7 times more Potassium, 2.7 times more Selenium and 4.9 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Dried Sunflower Seed Kernels and Dry parboiled enriched Long-grain White Rice have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 50 times more Fat, 15.2 times more Saturated Fat, 3.5 times more Omega 3, 75.6 times more Omega 6, 7.9 times more Sugars, 4.8 times more Fiber and 2.8 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.