Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wild Rice	16%	3%	81%

Macro Nutrients

	Roasted Sunflower Seeds	Wild Rice	Recommended Dietary Allowance
Energy	20% 582kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	57.6% 75g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	3.45% 2.5g	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	NA	% 0.67g	g per day for Men 19-50 years
Fiber	29.2% 11g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	30% 0.39mg	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	59.3% 237μg	23.8% 95μg	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	174% 26mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wild Rice	Recommended Dietary Allowance
Calcium	7% 70mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	58.2% 0.52mg	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	47.5% 3.8mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	57.8% 1.33mg	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	165% 1155mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	54% 5.96mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.21% 7.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Wild Rice:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.6 times more Vitamin B5, 2.1 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 31.8 times more Vitamin E and 1.4 times more Vitamin K than Raw Wild Rice.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Wild Rice have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Wild Rice:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Calcium, 3.5 times more Copper, 1.9 times more Iron, 1.6 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium and 28.3 times more Selenium than Raw Wild Rice.
• While Raw Wild Rice contains 1.4 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Wild Rice have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 46.1 times more Fat, 33.5 times more Saturated Fat, 87 times more Omega 6, 1.8 times more Fiber and 1.3 times more Protein than Raw Wild Rice.
• While Raw Wild Rice contains 4.3 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Wild Rice have similar amounts of Sugars per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.