Comparing Nutrients in 7 ounces Wild Rice VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Wild Rice	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.4% 708kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	7.17% 5.2g	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	% 1.33g	% 4.96g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	45% 17g	38g per day for Men 19-50 years
Protein	52% 29.2g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.5% 13.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	205% 2.67mg	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	47% 189μg	113% 450μg	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	3.1% 2.78mg	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	11% 1.63mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	397% 3.57mg	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	48.6% 3.9mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	168% 3.87mg	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	123% 859mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Wild Rice has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 42.9 times more Vitamin E than Raw Wild Rice.
• Both Raw Wild Rice and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw Wild Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Wild Rice vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 18.9 times more Selenium than Raw Wild Rice.
• Both Raw Wild Rice and Dried Sunflower Seed Kernels have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Wild Rice has 5 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 47.6 times more Fat, 28.6 times more Saturated Fat, 61.1 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Raw Wild Rice.
• Both Raw Wild Rice and Dried Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Raw Wild Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.