Comparing Nutrients in 100 calories Cooked Medium-grain White RiceVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Cooked Medium-grain White Rice

77g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 4.6 times more energy per unit of mass than Cooked Medium-grain White Rice, which is very high in comparison to other foods. Cooked Medium-grain White Rice having average energy density.

Which food has more nutrients per 100 calories - Cooked Medium-grain White Rice or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Medium-grain White Rice

90%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Cooked Medium-grain White 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 .

Find Cereals rich in Energy

0.17%0.16g

Fat

8.93%8.67g

0.16 gvs8.67 g

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

Find Cereals rich in Fat

0.14%0.044g

Saturated Fat

3.73%1.2g

0.044 gvs1.2 g

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

Find Cereals rich in Saturated Fat

0.48%0.008g

Omega 3

0.86%0.014g

0.008 gvs0.014 g

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

Find Cereals rich in Omega 3

0.21%0.035g

Omega 6

34%5.78g

0.035 gvs5.78 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

17%22g

Carbohydrate

2.97%3.87g

22 gvs3.87 g

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

Find Cereals rich in Carbohydrate

Sugars

0.72%0.53g

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

NA gvs0.53 g

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

Find Cereals rich in Sugars

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]

NA gvs0 g

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

Find Cereals rich in Fructose

Glucose

%0.13g

NA gvs0.13 g

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

Find Cereals rich in Glucose

Sucrose

%0.4g

NA gvs0.4 g

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

Find Cereals rich in Sucrose

Fiber

4.7%1.8g

NA gvs1.8 g

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

Find Cereals rich in Fiber

3.27%1.83g

Protein

6.05%3.4g

1.83 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

Cooked Medium-grain White 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 .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

1.3%0.015mg

Vitamin B1

4.5%0.054mg

Thiamine

0.015 mgvs0.054 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

0.95%0.012mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.012 mgvs0.047 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

1.92%0.31mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs0.7 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.32%0.32mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.32 mgvs1.17 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

2.96%0.038mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.038 mgvs0.13 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

0.38%1.54μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

1.54 μgvs39.5 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

NA mgvs6.14 mg

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

Find Cereals rich in Vitamin E

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

NA μgvs0.52 μg

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

Find Cereals rich in Vitamin K

Minerals

Cooked Medium-grain White Ricevs Oil Roasted Sunflower Seeds

0.23%2.3mg

Calcium

1.47%14.7mg

2.3 mgvs14.7 mg

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

Find Cereals rich in Calcium

3.25%0.029mg

Copper

34%0.3mg

0.029 mgvs0.3 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

1.92%0.15mg

Iron

9.04%0.72mg

0.15 mgvs0.72 mg

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

Find Cereals rich in Iron

2.4%10mg

Magnesium

5.1%21.5mg

10 mgvs21.5 mg

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

Find Cereals rich in Magnesium

12.6%0.29mg

Manganese

15.3%0.35mg

0.29 mgvs0.35 mg

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

Find Cereals rich in Manganese

Molybdenum

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

NA μgvsNA μg

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

Find Cereals rich in Molybdenum

4.07%28.5mg

Phosphorus

27.5%192mg

28.5 mgvs192 mg

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

Find Cereals rich in Phosphorus

0.66%22.3mg

Potassium

2.4%81.6mg

22.3 mgvs81.6 mg

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

Find Cereals rich in Potassium

Selenium

24%13.2μg

NA μgvs13.2 μg

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

Find Cereals rich in Selenium

0%0mg

Sodium

0.034%0.51mg

0 mgvs0.51 mg

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

Find Cereals rich in Sodium

2.94%0.32mg

Zinc

8%0.88mg

0.32 mgvs0.88 mg

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

Find Cereals rich in Zinc

1.43%52.8g

Water

0.007%0.26g

52.8 gvs0.26 g

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

Find Cereals rich in Water

Lets compare vitamin content per 100 calories of Cooked Medium-grain White Rice vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 25.7 times more Vitamin B9 than Cooked Medium-grain White Rice.
Both Cooked Medium-grain White Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Medium-grain White Rice vs Oil Roasted Sunflower Seeds:

Cooked Medium-grain White Rice has 202.9 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Calcium, 10.4 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 6.8 times more Phosphorus, 3.7 times more Potassium and 2.7 times more Zinc than Cooked Medium-grain White Rice.
Both Cooked Medium-grain White Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Medium-grain White Rice has 5.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 53.6 times more Fat, 27.2 times more Saturated Fat, 163.3 times more Omega 6 and 1.9 times more Protein than Cooked Medium-grain White Rice.
Both Cooked Medium-grain White Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cooked Medium-grain White Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Medium-grain White RiceVS Raw Short-grain White RiceOil Roasted Sunflower SeedsVS Raw Short-grain White RiceCooked Medium-grain White RiceVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cooked Medium-grain White RiceVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Medium-grain White Rice or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: