Comparing Nutrients in 7 ounces Dry instant Long-grain White Rice, enriched VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 754kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	44% 14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 163g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	8.5% 6.17g	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	0.055% 0.04g	0% 0g	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	% 0.04g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 4.7g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	55.4% 21g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Oil 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	153% 1.84mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	121% 1.57mg	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	136% 546μg	116% 464μg	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	2.43% 2.2mg	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	0.53% 0.079mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	398% 3.58mg	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	156% 12.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	179% 4.13mg	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	33.5% 234mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	134% 74μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry instant Long-grain White Rice, enriched versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry instant Long-grain White Rice, enriched vs Oil Roasted Sunflower Seeds:

• 7 ounces of Dry instant Long-grain White Rice, enriched have 2.9 times more Vitamin B1 and 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 10 times more Vitamin B2, 16.1 times more Vitamin B5, 6.5 times more Vitamin B6, 908.3 times more Vitamin E and 31 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin E and Vitamin K
• Both Dry instant Long-grain White Rice, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry instant Long-grain White Rice, enriched vs Oil Roasted Sunflower Seeds:

• 7 ounces of Dry instant Long-grain White Rice, enriched have 1.5 times more Iron than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 10.2 times more Copper, 9.1 times more Magnesium, 2.1 times more Manganese, 9.7 times more Phosphorus, 17.9 times more Potassium, 2.1 times more Selenium and 3.6 times more Zinc than Dry instant Long-grain White Rice, enriched.
• 7 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry instant Long-grain White Rice, enriched have 3.6 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 54.6 times more Fat, 46.5 times more Saturated Fat, 4.8 times more Omega 3, 169.3 times more Omega 6, 62.2 times more Sugars, 5.6 times more Fiber and 2.6 times more Protein than Dry instant Long-grain White Rice, enriched.
• 7 ounces of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6