Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Toasted Sunflower Seeds	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	42.4% 1228kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	123% 161g	130g per day for Men 19-50 years
Sugars	NA	0.9% 0.65g	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	0.055% 0.04g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	60% 23g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	61% 34g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	69% 0.9mg	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% 472μg	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	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	11.3% 113mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	62.6% 0.56mg	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	169% 13.5mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	89.3% 2.05mg	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	328% 2298mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dry parboiled Long-grain White Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Dry parboiled Long-grain White Rice:

• 7 ounces of Toasted Sunflower Seeds have 1.5 times more Vitamin B1, 5.7 times more Vitamin B2, 10.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 29.8 times more Vitamin B9 than Dry parboiled Long-grain White Rice.
• Both Toasted Sunflower Seeds and Dry parboiled Long-grain White Rice provide similar amounts of Vitamin B3 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Dry parboiled Long-grain White Rice:

• 7 ounces of Toasted Sunflower Seeds have 6.5 times more Copper, 9.2 times more Iron, 4.8 times more Magnesium, 2 times more Manganese, 7.6 times more Phosphorus, 2.8 times more Potassium and 5.2 times more Zinc than Dry parboiled Long-grain White Rice.
• Both Toasted Sunflower Seeds and Dry parboiled Long-grain White Rice contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 55.1 times more Fat, 20.2 times more Saturated Fat, 4.6 times more Omega 3, 122.6 times more Omega 6, 6.4 times more Fiber and 2.3 times more Protein than Dry parboiled Long-grain White Rice.
• While 7 oz of Dry parboiled Long-grain White Rice contain 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6