Comparing Nutrients in 300 calories Cooked Long-grain Brown RiceVS Roasted Sunflower Seeds

Weight per 300 calories

Cooked Long-grain Brown Rice

244g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is very high in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

Which food has more nutrients per 300 calories - Cooked Long-grain Brown Rice or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Long-grain Brown Rice

84%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Cooked Long-grain Brown Ricevs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.44%2.37g

Fat

26.5%25.7g

2.37 gvs25.7 g

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

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2%0.63g

Saturated Fat

8.4%2.7g

0.63 gvs2.7 g

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

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1.68%0.027g

Omega 3

2.22%0.036g

0.027 gvs0.036 g

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

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5.1%0.87g

Omega 6

99%17g

0.87 gvs17 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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48%62.4g

Carbohydrate

9.54%12.4g

62.4 gvs12.4 g

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

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0.81%0.59g

Sugars

1.94%1.4g

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

0.59 gvs1.4 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.59g

Sucrose

0.59 gvsNA g

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

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10.3%3.9g

Fiber

15%5.72g

3.9 gvs5.72 g

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

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12%6.7g

Protein

17.8%9.96g

6.7 gvs9.96 g

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

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Vitamins

Cooked Long-grain Brown Ricevs 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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36%0.43mg

Vitamin B1

4.55%0.055mg

Thiamine

0.43 mgvs0.055 mg

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

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13%0.17mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.17 mgvs0.13 mg

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

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39%6.25mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

6.25 mgvs3.63 mg

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

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18.5%0.93mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.93 mgvs3.63 mg

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

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23%0.3mg

Vitamin B6

32%0.41mg

Pyridoxine

0.3 mgvs0.41 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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5.5%22μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

22 μgvs122 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

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 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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2.76%0.41mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.41 mgvs13.5 mg

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

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0.41%0.49μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0.49 μgvs1.4 μg

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

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Minerals

Cooked Long-grain Brown Ricevs Roasted Sunflower Seeds

0.73%7.3mg

Calcium

3.6%36mg

7.3 mgvs36 mg

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

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28.7%0.26mg

Copper

105%0.94mg

0.26 mgvs0.94 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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17%1.37mg

Iron

24.5%1.96mg

1.37 mgvs1.96 mg

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

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22.6%95mg

Magnesium

16%66.5mg

95 mgvs66.5 mg

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

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103%2.38mg

Manganese

47.3%1.1mg

2.38 mgvs1.1 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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36%251mg

Phosphorus

85%595mg

251 mgvs595 mg

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

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6.17%210mg

Potassium

13%438mg

210 mgvs438 mg

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

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25.7%14μg

Selenium

74.3%41μg

14 μgvs41 μg

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

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0.65%9.76mg

Sodium

0.1%1.55mg

9.76 mgvs1.55 mg

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

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15.7%1.73mg

Zinc

24.8%2.73mg

1.73 mgvs2.73 mg

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

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4.63%171g

Water

0.017%0.62g

171 gvs0.62 g

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

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Lets compare vitamin content per 300 calories of Cooked Long-grain Brown Rice vs Roasted Sunflower Seeds:

Cooked Long-grain Brown Rice has 7.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B5, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9 and 32.4 times more Vitamin E than Cooked Long-grain Brown Rice.
Both Cooked Long-grain Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Long-grain Brown Rice vs Roasted Sunflower Seeds:

Cooked Long-grain Brown Rice has 1.4 times more Magnesium, 2.2 times more Manganese and 277.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 2.4 times more Phosphorus, 2.1 times more Potassium, 2.9 times more Selenium and 1.6 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 300 calories:

Cooked Long-grain Brown Rice has 5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 10.9 times more Fat, 4.2 times more Saturated Fat, 19.5 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Cooked Long-grain Brown Rice.
Both Cooked Long-grain Brown Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Cooked Long-grain Brown Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Long-grain Brown RiceVS OatsRoasted Sunflower SeedsVS OatsCooked Long-grain Brown RiceVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cooked Long-grain Brown RiceVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Long-grain Brown Rice or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: