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Comparing Nutrients in 7 ounces Cooked Short-grain White RiceVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cooked Short-grain White Rice
7%
1%
92%
Toasted Sunflower Seeds
10%
77%
13%
7 oz ▼

Macro Nutrients

8.9%258kcal
Energy
42.4%1228kcal
258 kcalvs1228 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.39%0.38g
Fat
116%113g
0.38 gvs113 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.32%0.1g
Saturated Fat
37%12g
0.1 gvs12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.1%0.018g
Omega 3
9.8%0.16g
0.018 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.48%0.081g
Omega 6
436%74g
0.081 gvs74 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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44%57g
Carbohydrate
31.4%41g
57 gvs41 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
60%23g
NA gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.36%4.7g
Protein
61%34g
4.7 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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3.3%0.04mg
Vitamin B1
53.7%0.64mg
Thiamine
0.04 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.44%0.032mg
Vitamin B2
43.5%0.57mg
Riboflavin
0.032 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg
Vitamin B3
52%8.33mg
Niacin, nicotinic acid, niacinamide
0.79 mgvs8.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.8%0.79mg
Vitamin B5
280%14mg
Pantothenic acid
0.79 mgvs14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9%0.12mg
Vitamin B6
123%1.6mg
Pyridoxine
0.12 mgvs1.6 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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0.99%3.97μg
Vitamin B9
118%472μg
Folates and Folic Acid
3.97 μgvs472 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
3.1%2.78mg
Ascorbic acid
0 mgvs2.78 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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.2%2mg
Calcium
11.3%113mg
2 mgvs113 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
404%3.64mg
0.14 mgvs3.64 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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4.96%0.4mg
Iron
169%13.5mg
0.4 mgvs13.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.78%16mg
Magnesium
61%256mg
16 mgvs256 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31%0.71mg
Manganese
182%4.2mg
0.71 mgvs4.2 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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9.36%65.5mg
Phosphorus
328%2298mg
65.5 mgvs2298 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.5%51.6mg
Potassium
28.7%974mg
51.6 mgvs974 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.4%5.95mg
0 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.2%0.79mg
Zinc
96%10.5mg
0.79 mgvs10.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.68%136g
Water
0.054%2g
136 gvs2 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 Cooked Short-grain White Rice vs Toasted Sunflower Seeds:
Comparing minerals per 7 ounces for Cooked Short-grain White Rice vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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