Comparing Nutrients in 300 calories Prepared instant Long-grain White Rice, enrichedVS Roasted Sunflower Seeds

Weight per 300 calories

Prepared instant Long-grain White Rice, enriched

242g

Roasted Sunflower Seeds

51.5g

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

Which food has more nutrients per 300 calories - Prepared instant Long-grain White Rice, enriched or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Prepared instant Long-grain White Rice, enriched

89%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Prepared instant Long-grain White Rice, enrichedvs 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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1.25%1.2g

Fat

26.5%25.7g

1.2 gvs25.7 g

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

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0.13%0.041g

Saturated Fat

8.4%2.7g

0.041 gvs2.7 g

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

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0%0g

Omega 3

2.22%0.036g

0 gvs0.036 g

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

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0.24%0.041g

Omega 6

99%17g

0.041 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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50%64.7g

Carbohydrate

9.54%12.4g

64.7 gvs12.4 g

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

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0%0g

Sugars

1.94%1.4g

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

0 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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%0g

Sucrose

0 gvsNA g

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

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3.82%1.45g

Fiber

15%5.72g

1.45 gvs5.72 g

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

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9.4%5.27g

Protein

17.8%9.96g

5.27 gvs9.96 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Prepared instant Long-grain White Rice, enrichedvs 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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15%0.18mg

Vitamin B1

4.55%0.055mg

Thiamine

0.18 mgvs0.055 mg

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

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1.5%0.019mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.019 mgvs0.13 mg

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

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26.3%4.2mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

4.2 mgvs3.63 mg

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

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2.7%0.14mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.14 mgvs3.63 mg

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

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9.3%0.12mg

Vitamin B6

32%0.41mg

Pyridoxine

0.12 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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42.3%169μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

169 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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0.16%0.024mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.024 mgvs13.5 mg

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

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0%0μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0 μgvs1.4 μg

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

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Minerals

Prepared instant Long-grain White Rice, enrichedvs Roasted Sunflower Seeds

1.94%19.4mg

Calcium

3.6%36mg

19.4 mgvs36 mg

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

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9.95%0.09mg

Copper

105%0.94mg

0.09 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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53.5%4.3mg

Iron

24.5%1.96mg

4.3 mgvs1.96 mg

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

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2.9%12mg

Magnesium

16%66.5mg

12 mgvs66.5 mg

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

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36%0.83mg

Manganese

47.3%1.1mg

0.83 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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12.8%89.5mg

Phosphorus

85%595mg

89.5 mgvs595 mg

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

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0.64%21.8mg

Potassium

13%438mg

21.8 mgvs438 mg

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

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21%11.6μg

Selenium

74.3%41μg

11.6 μgvs41 μg

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

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0.65%9.68mg

Sodium

0.1%1.55mg

9.68 mgvs1.55 mg

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

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10.8%1.2mg

Zinc

24.8%2.73mg

1.2 mgvs2.73 mg

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

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4.6%170g

Water

0.017%0.62g

170 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 Prepared instant Long-grain White Rice, enriched vs Roasted Sunflower Seeds:

Prepared instant Long-grain White Rice, enriched has 3.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B2, 26.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 556.1 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
Both Prepared instant Long-grain White Rice, enriched and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
Both Prepared instant Long-grain White Rice, enriched 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 Prepared instant Long-grain White Rice, enriched vs Roasted Sunflower Seeds:

Prepared instant Long-grain White Rice, enriched has 2.2 times more Iron and 275.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 10.5 times more Copper, 5.5 times more Magnesium, 1.3 times more Manganese, 6.7 times more Phosphorus, 20.1 times more Potassium, 3.5 times more Selenium and 2.3 times more Zinc than Prepared instant Long-grain White Rice, enriched.

Comparison of macro-nutrients per 300 calories:

Prepared instant Long-grain White Rice, enriched has 5.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 21.2 times more Fat, 65.4 times more Saturated Fat, 410.9 times more Omega 6, 3.9 times more Fiber and 1.9 times more Protein than Prepared instant Long-grain White Rice, enriched.
Both Prepared instant Long-grain White Rice, enriched and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Prepared instant Long-grain White Rice, enriched 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:

Prepared instant Long-grain White Rice, enrichedVS Enriched Medium-grain White RiceRoasted Sunflower SeedsVS Enriched Medium-grain White RicePrepared instant Long-grain White Rice, enrichedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Prepared instant Long-grain White Rice, enrichedVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Prepared instant Long-grain White Rice, enriched or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: