Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Enriched Medium-grain White Rice

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Enriched Medium-grain White Rice

83.3g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Enriched Medium-grain White Rice. It has very high energy density when compared to other foods. Enriched Medium-grain White Rice having high energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Enriched Medium-grain White Rice

91%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Enriched Medium-grain White Rice

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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26.5%25.7g

Fat

0.5%0.48g

25.7 gvs0.48 g

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

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8.4%2.7g

Saturated Fat

0.41%0.13g

2.7 gvs0.13 g

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

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2.22%0.036g

Omega 3

1.4%0.023g

0.036 gvs0.023 g

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

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99%17g

Omega 6

0.63%0.11g

17 gvs0.11 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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9.54%12.4g

Carbohydrate

51%66g

12.4 gvs66 g

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

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1.94%1.4g

Sugars

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

1.4 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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15%5.72g

Fiber

3.07%1.17g

5.72 gvs1.17 g

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

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17.8%9.96g

Protein

9.84%5.5g

9.96 gvs5.5 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Enriched Medium-grain White Rice

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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4.55%0.055mg

Vitamin B1

40%0.48mg

Thiamine

0.055 mgvs0.48 mg

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

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9.75%0.13mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.13 mgvs0.04 mg

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

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22.7%3.63mg

Vitamin B3

26.5%4.24mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs4.24 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

22.3%1.1mg

Pantothenic acid

3.63 mgvs1.1 mg

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

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32%0.41mg

Vitamin B6

9.3%0.12mg

Pyridoxine

0.41 mgvs0.12 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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30.5%122μg

Vitamin B9

48%193μg

Folates and Folic Acid

122 μgvs193 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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0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 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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89.7%13.5mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

13.5 mgvs0.092 mg

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

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1.16%1.4μg

Vitamin K

Phytomenadione or phylloquinone

1.4 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Enriched Medium-grain White Rice

3.6%36mg

Calcium

0.75%7.5mg

36 mgvs7.5 mg

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

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105%0.94mg

Copper

10%0.092mg

0.94 mgvs0.092 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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24.5%1.96mg

Iron

45.4%3.63mg

1.96 mgvs3.63 mg

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

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16%66.5mg

Magnesium

6.94%29mg

66.5 mgvs29 mg

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

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47.3%1.1mg

Manganese

40%0.92mg

1.1 mgvs0.92 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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85%595mg

Phosphorus

13%90mg

595 mgvs90 mg

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

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13%438mg

Potassium

2.1%71.7mg

438 mgvs71.7 mg

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

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74.3%41μg

Selenium

23%12.6μg

41 μgvs12.6 μg

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

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0.1%1.55mg

Sodium

0.056%0.83mg

1.55 mgvs0.83 mg

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

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24.8%2.73mg

Zinc

8.8%0.97mg

2.73 mgvs0.97 mg

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

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0.017%0.62g

Water

0.29%10.7g

0.62 gvs10.7 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 Roasted Sunflower Seeds vs Enriched Medium-grain White Rice:

Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Vitamin B2, 3.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 146.8 times more Vitamin E than Enriched Medium-grain White Rice.
While Enriched Medium-grain White Rice contains 8.8 times more Vitamin B1 and 1.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Enriched Medium-grain White Rice have similar amounts of Vitamin B3 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Enriched Medium-grain White Rice:

Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Calcium, 10.3 times more Copper, 2.3 times more Magnesium, 6.6 times more Phosphorus, 6.1 times more Potassium, 3.2 times more Selenium and 2.8 times more Zinc than Enriched Medium-grain White Rice.
While Enriched Medium-grain White Rice contains 1.9 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Enriched Medium-grain White Rice have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 53.1 times more Fat, 20.4 times more Saturated Fat, 158.4 times more Omega 6, 4.9 times more Fiber and 1.8 times more Protein than Enriched Medium-grain White Rice.
While Enriched Medium-grain White Rice contains 5.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Enriched Medium-grain White Rice have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Enriched Medium-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsEnriched Medium-grain White RiceVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cooked Medium-grain White Rice enrichedEnriched Medium-grain White RiceVS Cooked Medium-grain White Rice enriched

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Enriched Medium-grain White Rice

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: