Comparing Nutrients in 100 grams Long-grain Brown Rice VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Long-grain Brown Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 367kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.6% 5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	59.5% 238μg	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	1.56% 1.4mg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.9% 9mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	204% 1.83mg	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	16% 1.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	92% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	142% 64μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.4% 311mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Long-grain Brown Rice vs Toasted Sunflower Seeds:

• Raw Long-grain Brown Rice has 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B2, 6.7 times more Vitamin B5, 1.7 times more Vitamin B6, 10.3 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Long-grain Brown Rice vs Toasted Sunflower Seeds:

• Raw Long-grain Brown Rice has 1.3 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Calcium, 6.1 times more Copper, 5.3 times more Iron, 3.7 times more Phosphorus, 2 times more Potassium and 2.5 times more Zinc than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Long-grain Brown Rice has 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 17.8 times more Fat, 10.1 times more Saturated Fat, 2.5 times more Omega 3, 38.6 times more Omega 6, 3.2 times more Fiber and 2.3 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.