Comparing Nutrients in 100 calories Sunflower SeedsVS Dry parboiled Long-grain White Rice

Weight per 100 calories

Sunflower Seeds

17g

Dry parboiled Long-grain White Rice

26.7g

Sunflower Seeds have 1.6 times more energy per 100g than Dry parboiled Long-grain White Rice. It has very high energy density when compared to other foods. Dry parboiled Long-grain White Rice having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Dry parboiled Long-grain White Rice?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Dry parboiled Long-grain White Rice

89%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Dry parboiled Long-grain White Rice

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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9.1%8.8g

Fat

0.28%0.28g

8.8 gvs0.28 g

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

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2.4%0.76g

Saturated Fat

0.25%0.079g

0.76 gvs0.079 g

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

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0.64%0.01g

Omega 3

0.28%0.005g

0.01 gvs0.005 g

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

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23.2%3.95g

Omega 6

0.48%0.082g

3.95 gvs0.082 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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2.63%3.42g

Carbohydrate

16.6%21.6g

3.42 gvs21.6 g

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

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0.62%0.45g

Sugars

0.12%0.088g

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

0.45 gvs0.088 g

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

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Fructose

0.007%0.005g

≤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 gvs0.005 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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%0.43g

Sucrose

%0.056g

0.43 gvs0.056 g

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

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3.88%1.47g

Fiber

1.27%0.48g

1.47 gvs0.48 g

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

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6.35%3.56g

Protein

3.6%2g

3.56 gvs2 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Dry parboiled Long-grain White Rice

0.057%0.51μg

Vitamin A

RAE, retinol activity equivalents

0.51 μgvsNA μg

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

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21%0.25mg

Vitamin B1

5%0.06mg

Thiamine

0.25 mgvs0.06 mg

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

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4.68%0.061mg

Vitamin B2

1.03%0.013mg

Riboflavin

0.061 mgvs0.013 mg

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

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8.92%1.43mg

Vitamin B3

8.44%1.35mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs1.35 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

3.6%0.18mg

Pantothenic acid

0.19 mgvs0.18 mg

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

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17.7%0.23mg

Vitamin B6

9.3%0.12mg

Pyridoxine

0.23 mgvs0.12 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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9.7%39μg

Vitamin B9

0.53%2.14μg

Folates and Folic Acid

39 μgvs2.14 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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0.27%0.24mg

Vitamin C

0%0mg

Ascorbic acid

0.24 mgvs0 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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40%6.02mg

Vitamin E

0.053%0.008mg

Tocopherols and Tocotrienols

6.02 mgvs0.008 mg

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

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0%0μg

Vitamin K

0.022%0.027μg

Phytomenadione or phylloquinone

0 μgvs0.027 μg

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

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Minerals

Sunflower Seedsvs Dry parboiled Long-grain White Rice

1.34%13.4mg

Calcium

1.9%19mg

13.4 mgvs19 mg

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

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34.2%0.31mg

Copper

8.44%0.076mg

0.31 mgvs0.076 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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11.2%0.9mg

Iron

2.47%0.2mg

0.9 mgvs0.2 mg

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

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13.3%55.7mg

Magnesium

1.7%7.2mg

55.7 mgvs7.2 mg

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

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14.5%0.33mg

Manganese

12%0.28mg

0.33 mgvs0.28 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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16%113mg

Phosphorus

5.84%41mg

113 mgvs41 mg

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

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3.25%110mg

Potassium

1.37%46.5mg

110 mgvs46.5 mg

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

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16.5%9.08μg

Selenium

9.67%5.32μg

9.08 μgvs5.32 μg

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

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0.1%1.54mg

Sodium

0.036%0.53mg

1.54 mgvs0.53 mg

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

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7.8%0.86mg

Zinc

2.48%0.27mg

0.86 mgvs0.27 mg

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

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0.022%0.81g

Water

0.071%2.64g

0.81 gvs2.64 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 Sunflower Seeds vs Dry parboiled Long-grain White Rice:

Dried Sunflower Seed Kernels have 4.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.9 times more Vitamin B6, 18.2 times more Vitamin B9 and 750.8 times more Vitamin E than Dry parboiled Long-grain White Rice.
Both Dried Sunflower Seed Kernels and Dry parboiled Long-grain White Rice have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Dry parboiled Long-grain White Rice:

Dried Sunflower Seed Kernels have 4.1 times more Copper, 4.5 times more Iron, 7.7 times more Magnesium, 1.2 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium, 1.7 times more Selenium and 3.1 times more Zinc than Dry parboiled Long-grain White Rice.
While Dry parboiled Long-grain White Rice contains 1.4 times more Calcium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 32 times more Fat, 9.7 times more Saturated Fat, 48.4 times more Omega 6, 3.1 times more Fiber and 1.8 times more Protein than Dry parboiled Long-grain White Rice.
While Dry parboiled Long-grain White Rice contains 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Dry parboiled Long-grain White Rice have similar amounts of Energy per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Dry parboiled Long-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsDry parboiled Long-grain White RiceVS Roasted Sunflower SeedsSunflower SeedsVS Cooked parboiled Long-grain White RiceDry parboiled Long-grain White RiceVS Cooked parboiled Long-grain White Rice

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Dry parboiled Long-grain White Rice

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seeds or Dry parboiled Long-grain White Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: