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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	20% 584kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.91% 0.66g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.66g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	37% 20.8g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.8% 227μg	5.75% 23μg	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	1.56% 1.4mg	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	234% 35mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	33.6% 0.3mg	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	65.6% 5.25mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	94% 660mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and 58.6 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Dried Sunflower Seed Kernels and Raw Long-grain Brown Rice have similar amounts of Vitamin B5 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

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

• Dried Sunflower Seed Kernels have 8.7 times more Calcium, 6 times more Copper, 4.1 times more Iron, 2.8 times more Magnesium, 2.1 times more Phosphorus, 2.6 times more Potassium, 3.1 times more Selenium and 2.3 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.5 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 16.1 times more Fat, 7.5 times more Saturated Fat, 1.9 times more Omega 3, 23.8 times more Omega 6, 4 times more Sugars, 2.4 times more Fiber and 2.8 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.