Comparing Nutrients in 100 calories Long-grain Brown RiceVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Long-grain Brown Rice

27g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Raw Long-grain Brown Rice, which is very high in comparison to other foods. Long-grain Brown Rice having high energy density.

Which food has more nutrients per 100 calories - Long-grain Brown Rice or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Long-grain Brown Rice

84%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Long-grain Brown Ricevs Oil Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.9%0.87g

Fat

8.93%8.67g

0.87 gvs8.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

3.73%1.2g

0.16 gvs1.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.54%0.009g

Omega 3

0.86%0.014g

0.009 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.55%0.26g

Omega 6

34%5.78g

0.26 gvs5.78 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.8g

Carbohydrate

2.97%3.87g

20.8 gvs3.87 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.25%0.18g

Sugars

0.72%0.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.18 gvs0.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0.13g

0 gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.18g

Sucrose

%0.4g

0.18 gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.6%0.98g

Fiber

4.7%1.8g

0.98 gvs1.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.67%2.05g

Protein

6.05%3.4g

2.05 gvs3.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Long-grain Brown Ricevs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12.3%0.15mg

Vitamin B1

4.5%0.054mg

Thiamine

0.15 mgvs0.054 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2%0.026mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.026 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.77mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

1.77 mgvs0.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.78%0.29mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.29 mgvs1.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.13 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.53%1.36μg

Vitamin B7

Biotin

1.36 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.57%6.27μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

6.27 μgvs39.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0 mgvs0.19 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.1%0.16mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

0.16 mgvs6.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.14%0.16μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

0.16 μgvs0.52 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Long-grain Brown Ricevs Oil Roasted Sunflower Seeds

0.25%2.45mg

Calcium

1.47%14.7mg

2.45 mgvs14.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.14%0.082mg

Copper

34%0.3mg

0.082 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.4%0.35mg

Iron

9.04%0.72mg

0.35 mgvs0.72 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.53%31.6mg

Magnesium

5.1%21.5mg

31.6 mgvs21.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33.8%0.78mg

Manganese

15.3%0.35mg

0.78 mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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38.7%17.4μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

17.4 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%84.7mg

Phosphorus

27.5%192mg

84.7 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2%68mg

Potassium

2.4%81.6mg

68 mgvs81.6 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.47%4.66μg

Selenium

24%13.2μg

4.66 μgvs13.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.091%1.36mg

Sodium

0.034%0.51mg

1.36 mgvs0.51 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.28%0.58mg

Zinc

8%0.88mg

0.58 mgvs0.88 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.087%3.2g

Water

0.007%0.26g

3.2 gvs0.26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Long-grain Brown Rice has 2.7 times more Vitamin B1 and 2.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 4.1 times more Vitamin B5, 6.3 times more Vitamin B9 and 37.5 times more Vitamin E than Raw Long-grain Brown Rice.
Both Raw Long-grain Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 kcal.
Both Raw Long-grain Brown Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Long-grain Brown Rice vs Oil Roasted Sunflower Seeds:

Raw Long-grain Brown Rice has 1.5 times more Magnesium and 2.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6 times more Calcium, 3.7 times more Copper, 2.1 times more Iron, 2.3 times more Phosphorus, 2.8 times more Selenium and 1.5 times more Zinc than Raw Long-grain Brown Rice.
Both Raw Long-grain Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Long-grain Brown Rice has 5.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.9 times more Fat, 7.4 times more Saturated Fat, 21.9 times more Omega 6, 1.8 times more Fiber and 1.6 times more Protein than Raw Long-grain Brown Rice.
Both Raw Long-grain Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Long-grain Brown Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Long-grain Brown RiceVS Cooked Long-grain Brown RiceOil Roasted Sunflower SeedsVS Cooked Long-grain Brown RiceLong-grain Brown RiceVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Long-grain Brown RiceVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Long-grain Brown Rice or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: