Comparing Nutrients in 7 ounces Cooked Short-grain White Rice VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cooked Short-grain White Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	8.9% 258kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	115% 1.5mg	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	0.99% 3.97μg	110% 441μg	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	2.87% 2.58mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.2% 2mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	378% 3.4mg	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	4.96% 0.4mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	170% 3.9mg	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	9.36% 65.5mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	210% 115μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Short-grain White Rice versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Short-grain White Rice vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 159.4 times more Vitamin B1, 16.6 times more Vitamin B2, 18.3 times more Vitamin B3, 16.6 times more Vitamin B5, 12.8 times more Vitamin B6 and 111 times more Vitamin B9 than Cooked Short-grain White Rice.
• 7 ounces of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Short-grain White Rice as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Short-grain White Rice vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 114 times more Calcium, 23.8 times more Copper, 33.1 times more Iron, 43.3 times more Magnesium, 5.5 times more Manganese, 20.9 times more Phosphorus and 12.4 times more Zinc than Cooked Short-grain White Rice.
• 7 ounces of Cooked Short-grain White Rice lack sufficient amounts of Calcium and Magnesium
• Both Cooked Short-grain White Rice as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 2.5 times more Energy, 21.2 times more Omega 6 and 20.4 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Sunflower Seed Flour offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Short-grain White Rice provide inadequate amounts of Omega 6
• Both Cooked Short-grain White Rice as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.