Comparing Nutrients in 100 calories Enriched Medium-grain White RiceVS Toasted Sunflower Seeds

Weight per 100 calories

Enriched Medium-grain White Rice

28g

Toasted Sunflower Seeds

16g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Enriched Medium-grain White Rice, which is very high in comparison to other foods. Enriched Medium-grain White Rice having high energy density.

Which food has more nutrients per 100 calories - Enriched Medium-grain White Rice or Toasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Enriched Medium-grain White Rice

91%

Toasted Sunflower Seeds

10%

77%

13%

100 kcal ▼

Macro Nutrients

Enriched Medium-grain White Ricevs Toasted 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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0.17%0.16g

Fat

9.46%9.18g

0.16 gvs9.18 g

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

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0.14%0.044g

Saturated Fat

3%0.96g

0.044 gvs0.96 g

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

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0.47%0.008g

Omega 3

0.8%0.013g

0.008 gvs0.013 g

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

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0.21%0.036g

Omega 6

35.5%6.04g

0.036 gvs6.04 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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17%22g

Carbohydrate

2.56%3.33g

22 gvs3.33 g

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

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Sugars

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

NA gvsNA g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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1.02%0.39g

Fiber

4.9%1.86g

0.39 gvs1.86 g

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

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3.28%1.84g

Protein

4.96%2.8g

1.84 gvs2.8 g

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

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Vitamins

Enriched Medium-grain White Ricevs Toasted 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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13.4%0.16mg

Vitamin B1

4.38%0.053mg

Thiamine

0.16 mgvs0.053 mg

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

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1.03%0.013mg

Vitamin B2

3.54%0.046mg

Riboflavin

0.013 mgvs0.046 mg

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

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8.84%1.4mg

Vitamin B3

4.24%0.68mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.68 mg

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

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7.44%0.37mg

Vitamin B5

23%1.14mg

Pantothenic acid

0.37 mgvs1.14 mg

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

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3.1%0.04mg

Vitamin B6

10%0.13mg

Pyridoxine

0.04 mgvs0.13 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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16%64μg

Vitamin B9

9.6%38.4μg

Folates and Folic Acid

64 μgvs38.4 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

0.25%0.23mg

Ascorbic acid

0 mgvs0.23 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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0.2%0.031mg

Vitamin E

Tocopherols and Tocotrienols

0.031 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Enriched Medium-grain White Ricevs Toasted Sunflower Seeds

0.25%2.5mg

Calcium

0.92%9.2mg

2.5 mgvs9.2 mg

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

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3.4%0.031mg

Copper

33%0.3mg

0.031 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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15%1.2mg

Iron

13.8%1.1mg

1.2 mgvs1.1 mg

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

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2.3%9.72mg

Magnesium

4.96%21mg

9.72 mgvs21 mg

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

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13.3%0.31mg

Manganese

15%0.34mg

0.31 mgvs0.34 mg

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

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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 .

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4.3%30mg

Phosphorus

26.7%187mg

30 mgvs187 mg

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

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0.7%24mg

Potassium

2.33%79.3mg

24 mgvs79.3 mg

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

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7.63%4.2μg

Selenium

4.2 μgvsNA μg

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

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0.019%0.28mg

Sodium

0.032%0.48mg

0.28 mgvs0.48 mg

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

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2.93%0.32mg

Zinc

7.8%0.86mg

0.32 mgvs0.86 mg

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

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0.097%3.6g

Water

0.004%0.16g

3.6 gvs0.16 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 Enriched Medium-grain White Rice vs Toasted Sunflower Seeds:

Enriched Medium-grain White Rice has 3.1 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B2, 3.1 times more Vitamin B5 and 3.2 times more Vitamin B6 than Enriched Medium-grain White Rice.
Both Enriched Medium-grain White Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Enriched Medium-grain White Rice vs Toasted Sunflower Seeds:

Toasted Sunflower Seed Kernels no Salt contain 9.7 times more Copper, 2.1 times more Magnesium, 6.2 times more Phosphorus, 3.3 times more Potassium and 2.7 times more Zinc than Enriched Medium-grain White Rice.
Both Enriched Medium-grain White Rice and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Manganese per 100 kcal.
Both Enriched Medium-grain White Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Enriched Medium-grain White Rice has 6.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 57 times more Fat, 21.9 times more Saturated Fat, 169.9 times more Omega 6, 4.8 times more Fiber and 1.5 times more Protein than Enriched Medium-grain White Rice.
Both Enriched Medium-grain White Rice and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Enriched Medium-grain White Rice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Medium-grain White RiceVS Cooked Medium-grain White Rice enrichedToasted Sunflower SeedsVS Cooked Medium-grain White Rice enrichedEnriched Medium-grain White RiceVS Sunflower Seed ButterToasted Sunflower SeedsVS Sunflower Seed Butter

Compare Foods

Comparing Nutrients in 100 calories Enriched Medium-grain White RiceVS Toasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Medium-grain White Rice or Toasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: