Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	40% 1155kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	7.63% 0.099mg	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	118% 470μg	28.8% 115μg	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	3.1% 2.78mg	0% 0mg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	8.38% 0.075mg	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	94% 7.54mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	32.5% 0.75mg	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	327% 2292mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.68% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cooked Medium-grain White Rice enriched:

• Dry Roasted Sunflower Seed Kernels no Salt have 15.4 times more Vitamin B2, 3.8 times more Vitamin B3, 17.1 times more Vitamin B5, 16.1 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 1.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cooked Medium-grain White Rice enriched:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 48.2 times more Copper, 2.6 times more Iron, 9.9 times more Magnesium, 5.6 times more Manganese, 31.2 times more Phosphorus, 29.3 times more Potassium, 10.6 times more Selenium and 12.6 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 57.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Energy, 237.1 times more Fat, 91.6 times more Saturated Fat, 6.9 times more Omega 3, 712.7 times more Omega 6, 37 times more Fiber and 8.1 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Medium-grain White Rice enriched have similar amounts of Carbohydrate per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.