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

Weight per 300 calories

Cooked Long-grain Brown Rice

244g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 4.8 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Long-grain Brown Rice

84%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Cooked Long-grain Brown Ricevs Oil 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

27%26g

2.37 gvs26 g

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

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2%0.63g

Saturated Fat

11%3.6g

0.63 gvs3.6 g

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

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1.68%0.027g

Omega 3

2.57%0.041g

0.027 gvs0.041 g

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

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5.1%0.87g

Omega 6

102%17.3g

0.87 gvs17.3 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

8.92%11.6g

62.4 gvs11.6 g

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

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0.81%0.59g

Sugars

2.17%1.58g

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

0.59 gvs1.58 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

%0.38g

0 gvs0.38 g

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

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%0.59g

Sucrose

%1.2g

0.59 gvs1.2 g

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

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10.3%3.9g

Fiber

14%5.37g

3.9 gvs5.37 g

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

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12%6.7g

Protein

18%10g

6.7 gvs10 g

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

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Vitamins

Cooked 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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36%0.43mg

Vitamin B1

13.5%0.16mg

Thiamine

0.43 mgvs0.16 mg

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

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13%0.17mg

Vitamin B2

11%0.14mg

Riboflavin

0.17 mgvs0.14 mg

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

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39%6.25mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

6.25 mgvs2.1 mg

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

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18.5%0.93mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.93 mgvs3.5 mg

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

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23%0.3mg

Vitamin B6

31%0.4mg

Pyridoxine

0.3 mgvs0.4 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

29.6%119μg

Folates and Folic Acid

22 μgvs119 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

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 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

123%18.4mg

Tocopherols and Tocotrienols

0.41 mgvs18.4 mg

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

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0.41%0.49μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

0.49 μgvs1.57 μg

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

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Minerals

Cooked Long-grain Brown Ricevs Oil Roasted Sunflower Seeds

0.73%7.3mg

Calcium

4.4%44mg

7.3 mgvs44 mg

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

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28.7%0.26mg

Copper

102%0.91mg

0.26 mgvs0.91 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

27%2.17mg

1.37 mgvs2.17 mg

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

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22.6%95mg

Magnesium

15.3%64.4mg

95 mgvs64.4 mg

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

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103%2.38mg

Manganese

46%1.05mg

2.38 mgvs1.05 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

82.5%577mg

251 mgvs577 mg

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

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6.17%210mg

Potassium

7.2%245mg

210 mgvs245 mg

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

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25.7%14μg

Selenium

72%39.6μg

14 μgvs39.6 μg

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

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0.65%9.76mg

Sodium

0.1%1.52mg

9.76 mgvs1.52 mg

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

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15.7%1.73mg

Zinc

24%2.64mg

1.73 mgvs2.64 mg

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

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4.63%171g

Water

0.021%0.78g

171 gvs0.78 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 Oil Roasted Sunflower Seeds:

Cooked Long-grain Brown Rice has 2.7 times more Vitamin B1 and 3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Vitamin B5, 1.3 times more Vitamin B6, 5.4 times more Vitamin B9 and 44.4 times more Vitamin E than Cooked Long-grain Brown Rice.
Both Cooked Long-grain Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
Both Cooked 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 300 kcal.

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

Cooked Long-grain Brown Rice has 1.5 times more Magnesium, 2.3 times more Manganese and 219.6 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 2.3 times more Phosphorus, 2.8 times more Selenium and 1.5 times more Zinc than Cooked Long-grain Brown Rice.
Both Cooked Long-grain Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Long-grain Brown Rice has 5.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 11 times more Fat, 5.6 times more Saturated Fat, 20 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Cooked Long-grain Brown Rice.
Both Cooked Long-grain Brown Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Cooked Long-grain Brown Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Long-grain Brown RiceVS OatsOil Roasted Sunflower SeedsVS OatsCooked Long-grain Brown RiceVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: