Comparing Nutrients in 7 ounces Long-grain Brown Rice VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Long-grain Brown Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 728kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	37% 12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	31.4% 41g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	60% 23g	38g per day for Men 19-50 years
Protein	26.7% 15g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Toasted 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	89.5% 1.07mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	118% 472μg	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	3.1% 2.78mg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	404% 3.64mg	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	32% 2.56mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88% 617mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Long-grain Brown Rice versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Long-grain Brown Rice vs Toasted Sunflower Seeds:

• 7 ounces of Long-grain Brown Rice have 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B2, 6.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 10.3 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Long-grain Brown Rice vs Toasted Sunflower Seeds:

• 7 ounces of Long-grain Brown Rice have 1.3 times more Manganese than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Calcium, 6.1 times more Copper, 5.3 times more Iron, 3.7 times more Phosphorus, 2 times more Potassium and 2.5 times more Zinc than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Toasted Sunflower Seeds contain similar levels of Magnesium per seven ounces.
• 7 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Long-grain Brown Rice have 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 17.8 times more Fat, 10.1 times more Saturated Fat, 2.5 times more Omega 3, 38.6 times more Omega 6, 3.2 times more Fiber and 2.3 times more Protein than Raw Long-grain Brown Rice.