Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rice	8%	2%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rice	Recommended Dietary Allowance
Energy	40.5% 1175kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	122% 159g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.33% 0.24g	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% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	71% 40g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	116% 464μg	3.97% 16μg	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	2.43% 2.2mg	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	481% 72mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rice	Recommended Dietary Allowance
Calcium	17.3% 173mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	48.5% 0.44mg	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	106% 8.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	283% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	323% 2260mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Rice:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.6 times more Vitamin B1, 5.7 times more Vitamin B2, 2.6 times more Vitamin B3, 6.9 times more Vitamin B5, 4.8 times more Vitamin B6, 29.3 times more Vitamin B9, 330.3 times more Vitamin E and 31 times more Vitamin K than Rice.
• 7 ounces of Rice have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Rice:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.1 times more Calcium, 8.2 times more Copper, 5.4 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 9.9 times more Phosphorus, 4.2 times more Potassium, 5.2 times more Selenium and 4.8 times more Zinc than Rice.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 77.7 times more Fat, 39.3 times more Saturated Fat, 2.6 times more Omega 3, 234.3 times more Omega 6, 25.9 times more Sugars, 8.2 times more Fiber and 2.8 times more Protein than Rice.
• While 7 oz of Raw Regular Long-grain White Rice contain 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Rice provide inadequate amounts of Omega 3 and Omega 6