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

Weight per 300 calories

Prepared instant Long-grain White Rice, enriched

242g

Oil Roasted Sunflower Seeds

50.7g

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

Macros Ratio

Protein Fat Carbs

Prepared instant Long-grain White Rice, enriched

89%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

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

Fat

27%26g

1.2 gvs26 g

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

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0.13%0.041g

Saturated Fat

11%3.6g

0.041 gvs3.6 g

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

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0%0g

Omega 3

2.57%0.041g

0 gvs0.041 g

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

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0.24%0.041g

Omega 6

102%17.3g

0.041 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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50%64.7g

Carbohydrate

8.92%11.6g

64.7 gvs11.6 g

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

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0%0g

Sugars

2.17%1.58g

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

0 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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%0g

Sucrose

%1.2g

0 gvs1.2 g

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

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3.82%1.45g

Fiber

14%5.37g

1.45 gvs5.37 g

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

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9.4%5.27g

Protein

18%10g

5.27 gvs10 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 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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15%0.18mg

Vitamin B1

13.5%0.16mg

Thiamine

0.18 mgvs0.16 mg

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

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1.5%0.019mg

Vitamin B2

11%0.14mg

Riboflavin

0.019 mgvs0.14 mg

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

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26.3%4.2mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

4.2 mgvs2.1 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.7%0.14mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.14 mgvs3.5 mg

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

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9.3%0.12mg

Vitamin B6

31%0.4mg

Pyridoxine

0.12 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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42.3%169μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

169 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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0.16%0.024mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.024 mgvs18.4 mg

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

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0%0μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

0 μgvs1.57 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 Oil Roasted Sunflower Seeds

1.94%19.4mg

Calcium

4.4%44mg

19.4 mgvs44 mg

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

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9.95%0.09mg

Copper

102%0.91mg

0.09 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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53.5%4.3mg

Iron

27%2.17mg

4.3 mgvs2.17 mg

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

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2.9%12mg

Magnesium

15.3%64.4mg

12 mgvs64.4 mg

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

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36%0.83mg

Manganese

46%1.05mg

0.83 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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12.8%89.5mg

Phosphorus

82.5%577mg

89.5 mgvs577 mg

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

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0.64%21.8mg

Potassium

7.2%245mg

21.8 mgvs245 mg

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

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21%11.6μg

Selenium

72%39.6μg

11.6 μgvs39.6 μg

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

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0.65%9.68mg

Sodium

0.1%1.52mg

9.68 mgvs1.52 mg

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

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10.8%1.2mg

Zinc

24%2.64mg

1.2 mgvs2.64 mg

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

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4.6%170g

Water

0.021%0.78g

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

Prepared instant Long-grain White Rice, enriched has 2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Vitamin B2, 26 times more Vitamin B5, 3.3 times more Vitamin B6 and 761 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
Both Prepared instant Long-grain White Rice, enriched and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
Both Prepared instant Long-grain White Rice, enriched 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 Prepared instant Long-grain White Rice, enriched vs Oil Roasted Sunflower Seeds:

Prepared instant Long-grain White Rice, enriched has 2 times more Iron and 218.1 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Calcium, 10.2 times more Copper, 5.3 times more Magnesium, 1.3 times more Manganese, 6.4 times more Phosphorus, 11.2 times more Potassium, 3.4 times more Selenium and 2.2 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 5.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 21.5 times more Fat, 87.1 times more Saturated Fat, 421.5 times more Omega 6, 3.7 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Prepared instant Long-grain White Rice, enriched 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:

Prepared instant Long-grain White Rice, enrichedVS Enriched Medium-grain White RiceOil Roasted Sunflower SeedsVS Enriched Medium-grain White RicePrepared instant Long-grain White Rice, enrichedVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: