Comparing Nutrients in 7 ounces Brown Rice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Brown Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.8% 718kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	58% 22g	38g per day for Men 19-50 years
Protein	26.6% 15g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	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	68.3% 0.82mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	123% 1.6mg	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	9.92% 39.7μg	118% 470μg	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	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	404% 3.63mg	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	44.7% 3.57mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	323% 7.43mg	182% 4.2mg	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	75% 524mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.66% 24.5g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Brown Rice vs Roasted Sunflower Seeds:

• Raw Medium-grain Brown Rice has 3.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.7 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B5, 1.6 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Brown Rice vs Roasted Sunflower Seeds:

• Raw Medium-grain Brown Rice has 1.8 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 6.6 times more Copper, 2.1 times more Iron, 4.4 times more Phosphorus, 3.2 times more Potassium and 2.6 times more Zinc than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Medium-grain Brown Rice has 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 18.6 times more Fat, 9.7 times more Saturated Fat, 1.7 times more Omega 3, 35.7 times more Omega 6, 3.3 times more Fiber and 2.6 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.