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Comparing Nutrients in 7 ounces Raw Unenriched Glutinous White RiceVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Raw Unenriched Glutinous White Rice
8%
1%
91%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

25.3%734kcal
Energy
40.5%1175kcal
734 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.13%1.1g
Fat
105%102g
1.1 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.69%0.22g
Saturated Fat
44%14g
0.22 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.99%0.016g
Omega 3
10%0.16g
0.016 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.2%0.38g
Omega 6
399%68g
0.38 gvs68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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125%162g
Carbohydrate
35%45.4g
162 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.7g
NA gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.6%5.56g
Fiber
55.4%21g
5.56 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.5g
Protein
71%40g
13.5 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29.8%0.36mg
Vitamin B1
53%0.64mg
Thiamine
0.36 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.4%0.11mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.11 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.6%4.26mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
4.26 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32.7%1.64mg
Vitamin B5
275%13.8mg
Pantothenic acid
1.64 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.3%0.21mg
Vitamin B6
121%1.57mg
Pyridoxine
0.21 mgvs1.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.47%14μg
Vitamin B9
116%464μg
Folates and Folic Acid
14 μgvs464 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
2.43%2.2mg
Ascorbic acid
0 mgvs2.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
481%72mg
Tocopherols and Tocotrienols
NA mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
NA μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.2%22mg
Calcium
17.3%173mg
22 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.7%0.34mg
Copper
398%3.58mg
0.34 mgvs3.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.7%3.18mg
Iron
106%8.5mg
3.18 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.6mg
Magnesium
60%252mg
45.6 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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84%1.93mg
Manganese
179%4.13mg
1.93 mgvs4.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%141mg
Phosphorus
323%2260mg
141 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.5%153mg
Potassium
28%958mg
153 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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54.5%30μg
Selenium
282%155μg
30 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.93%14mg
Sodium
0.4%5.95mg
14 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.6%2.4mg
Zinc
94%10.3mg
2.4 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.56%20.8g
Water
0.083%3.06g
20.8 gvs3.06 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Raw Unenriched Glutinous White Rice vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Raw Unenriched Glutinous White Rice vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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