Comparing Nutrients in 300 calories Enriched Regular Long-grain White RiceVS Sunflower Seeds

Weight per 300 calories

Enriched Regular Long-grain White Rice

82.2g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Enriched Regular Long-grain White Rice, which is very high in comparison to other foods. Enriched Regular Long-grain White Rice having high energy density.

Which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Enriched Regular Long-grain White Rice

90%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Enriched Regular Long-grain White Ricevs 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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0.56%0.54g

Fat

27.3%26.4g

0.54 gvs26.4 g

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

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0.46%0.15g

Saturated Fat

7.15%2.3g

0.15 gvs2.3 g

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

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1.6%0.025g

Omega 3

1.93%0.031g

0.025 gvs0.031 g

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

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0.71%0.12g

Omega 6

69.7%12g

0.12 gvs12 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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50.5%65.7g

Carbohydrate

7.9%10.3g

65.7 gvs10.3 g

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

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0.14%0.099g

Sugars

1.86%1.35g

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

0.099 gvs1.35 g

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

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0.023%0.016g

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]

0.016 gvsNA g

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

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%0.016g

Glucose

0.016 gvsNA g

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

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%0.066g

Sucrose

%1.3g

0.066 gvs1.3 g

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

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2.8%1.07g

Fiber

11.6%4.4g

1.07 gvs4.4 g

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

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10.5%5.86g

Protein

19%10.7g

5.86 gvs10.7 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched Regular Long-grain White Ricevs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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39.5%0.47mg

Vitamin B1

63.4%0.76mg

Thiamine

0.47 mgvs0.76 mg

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

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3.1%0.04mg

Vitamin B2

14%0.18mg

Riboflavin

0.04 mgvs0.18 mg

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

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21.5%3.45mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

3.45 mgvs4.3 mg

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

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16.6%0.83mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.83 mgvs0.58 mg

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

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10.4%0.13mg

Vitamin B6

53%0.69mg

Pyridoxine

0.13 mgvs0.69 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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47.5%190μg

Vitamin B9

29%117μg

Folates and Folic Acid

190 μgvs117 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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0.6%0.09mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.09 mgvs18 mg

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

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0.068%0.082μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.082 μgvs0 μg

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

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Minerals

Enriched Regular Long-grain White Ricevs Sunflower Seeds

2.3%23mg

Calcium

4%40mg

23 mgvs40 mg

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

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20%0.18mg

Copper

103%0.92mg

0.18 mgvs0.92 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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44.3%3.54mg

Iron

33.7%2.7mg

3.54 mgvs2.7 mg

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

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4.9%20.5mg

Magnesium

39.8%167mg

20.5 mgvs167 mg

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

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39%0.89mg

Manganese

43.6%1mg

0.89 mgvs1 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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13.5%95mg

Phosphorus

48.4%339mg

95 mgvs339 mg

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

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2.8%95mg

Potassium

9.75%331mg

95 mgvs331 mg

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

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22.6%12.4μg

Selenium

49.5%27.2μg

12.4 μgvs27.2 μg

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

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0.27%4.1mg

Sodium

0.31%4.62mg

4.1 mgvs4.62 mg

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

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8.14%0.9mg

Zinc

23.3%2.57mg

0.9 mgvs2.57 mg

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

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0.26%9.55g

Water

0.066%2.43g

9.55 gvs2.43 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 Enriched Regular Long-grain White Rice vs Sunflower Seeds:

Enriched Regular Long-grain White Rice has 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 4.5 times more Vitamin B2, 5.1 times more Vitamin B6 and 199.8 times more Vitamin E than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
Both Enriched Regular Long-grain White Rice as well as Dried 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 Enriched Regular Long-grain White Rice vs Sunflower Seeds:

Enriched Regular Long-grain White Rice has 1.3 times more Iron than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 5.1 times more Copper, 8.1 times more Magnesium, 3.6 times more Phosphorus, 3.5 times more Potassium, 2.2 times more Selenium and 2.9 times more Zinc than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Enriched Regular Long-grain White Rice has 6.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 48.7 times more Fat, 15.5 times more Saturated Fat, 98.7 times more Omega 6, 4.1 times more Fiber and 1.8 times more Protein than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Enriched Regular Long-grain White Rice as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Regular Long-grain White RiceVS Cooked Regular Long-grain White Rice enrichedSunflower SeedsVS Cooked Regular Long-grain White Rice enrichedEnriched Regular Long-grain White RiceVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Enriched Regular Long-grain White RiceVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: