Comparing Nutrients in 5 ounces Sunflower Seeds VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Sunflower Seeds	Cooked Wild Rice	Recommended Dietary Allowance
Energy	28.5% 828kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.99% 0.17g	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	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.43% 1.03g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.47g	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	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Wild 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	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	14.7% 0.19mg	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	9.2% 37μg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	11% 111mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	19% 0.17mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	17.4% 0.4mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cooked Wild Rice:

• Dried Sunflower Seed Kernels have 28.5 times more Vitamin B1, 4.1 times more Vitamin B2, 6.5 times more Vitamin B3, 7.3 times more Vitamin B5, 10 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and 146.5 times more Vitamin E than Cooked Wild Rice.
• Both Dried Sunflower Seed Kernels as well as Cooked Wild 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 Cooked Wild Rice:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 14.9 times more Copper, 8.8 times more Iron, 10.2 times more Magnesium, 6.9 times more Manganese, 8 times more Phosphorus, 6.4 times more Potassium, 66.3 times more Selenium and 3.7 times more Zinc than Cooked Wild Rice.
• While Cooked Wild Rice contains 15.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 5.8 times more Energy, 151.4 times more Fat, 90.9 times more Saturated Fat, 193.7 times more Omega 6, 3.6 times more Sugars, 4.8 times more Fiber and 5.2 times more Protein than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.6 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Wild Rice have similar amounts of Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cooked Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.