Comparing Nutrients in 100 calories Sunflower Seeds VS Dry instant Long-grain White Rice, enriched

Weight per 100 calories

• Sunflower Seeds: 17g
• Dry instant Long-grain White Rice, enriched: 26.3g

Sunflower Seeds have 1.5 times more energy per 100g than Dry instant Long-grain White Rice, enriched. It has very high energy density when compared to other foods. Dry instant Long-grain White Rice, enriched having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Dry instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Sunflower Seeds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.018% 0.013g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.005g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	0.57% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	2.47% 0.032mg	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	9.7% 39μg	18% 72.4μg	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	0.27% 0.24mg	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	40% 6.02mg	0.07% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.022% 0.026μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	5.18% 0.047mg	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	11.2% 0.9mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	0.88% 3.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	11.3% 0.26mg	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	16% 113mg	4.44% 31mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.18% 2.63mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Dry instant Long-grain White Rice, enriched:

• Dried Sunflower Seed Kernels have 8.2 times more Vitamin B2, 1.7 times more Vitamin B5, 7.2 times more Vitamin B6 and 572.1 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B1 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Dry instant Long-grain White Rice, enriched:

• Dried Sunflower Seed Kernels have 2.3 times more Calcium, 6.6 times more Copper, 15.1 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 15.5 times more Potassium and 2.3 times more Zinc than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.8 times more Iron than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry instant Long-grain White Rice, enriched have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 35.6 times more Fat, 19.1 times more Saturated Fat, 74.2 times more Omega 6, 2.9 times more Fiber and 1.7 times more Protein than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry instant Long-grain White Rice, enriched have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.