Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Toasted Sunflower Seeds	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	21.3% 619kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	0.21% 0.15g	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	NA	% 0.15g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	8.46% 0.11mg	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	59.5% 238μg	1% 4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	5.7% 57mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	14.3% 0.13mg	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	85% 6.8mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	49.6% 1.14mg	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% 1158mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.027% 1g	1.74% 64.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs UNCLE BENS Cooked Parboiled Brown Rice:

• Toasted Sunflower Seed Kernels no Salt have 3.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.2 times more Vitamin B3, 25.7 times more Vitamin B5, 7.3 times more Vitamin B6 and 59.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs UNCLE BENS Cooked Parboiled Brown Rice:

• Toasted Sunflower Seed Kernels no Salt have 19 times more Calcium, 14.2 times more Copper, 12.8 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 12.1 times more Phosphorus, 8 times more Potassium and 6.9 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 64.4 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 4.2 times more Energy, 66.8 times more Fat, 27.9 times more Saturated Fat, 9.9 times more Omega 3, 144.4 times more Omega 6, 6.8 times more Fiber and 5.6 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Glucose and Sucrose in 100 g.