Comparing Nutrients in 500 calories Enriched Regular Long-grain White RiceVS Sunflower Seeds

Weight per 500 calories

Enriched Regular Long-grain White Rice

137g

Sunflower Seeds

85.6g

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 500 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%

500 kcal ▼

Macro Nutrients

Enriched Regular Long-grain White Ricevs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.93%0.9g

Fat

45.4%44g

0.9 gvs44 g

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

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0.77%0.25g

Saturated Fat

12%3.8g

0.25 gvs3.8 g

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

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2.65%0.042g

Omega 3

3.2%0.051g

0.042 gvs0.051 g

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

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1.18%0.2g

Omega 6

116%19.7g

0.2 gvs19.7 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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84.2%110g

Carbohydrate

13%17g

110 gvs17 g

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

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0.23%0.16g

Sugars

3.1%2.24g

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

0.16 gvs2.24 g

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

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0.038%0.027g

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]

0.027 gvsNA g

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

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%0.027g

Glucose

0.027 gvsNA g

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

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%0.11g

Sucrose

%2.14g

0.11 gvs2.14 g

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

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4.7%1.8g

Fiber

19.4%7.36g

1.8 gvs7.36 g

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

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17.4%9.77g

Protein

31.8%17.8g

9.77 gvs17.8 g

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

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Vitamins

Enriched Regular Long-grain White Ricevs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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65.8%0.79mg

Vitamin B1

106%1.27mg

Thiamine

0.79 mgvs1.27 mg

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

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5.16%0.067mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.067 mgvs0.3 mg

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

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36%5.74mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.74 mgvs7.14 mg

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

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27.7%1.4mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.4 mgvs0.97 mg

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

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17.3%0.22mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.22 mgvs1.15 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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79%316μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

316 μgvs194 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

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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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1%0.15mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.15 mgvs30 mg

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

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0.11%0.14μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.14 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

3.84%38.4mg

Calcium

6.68%66.8mg

38.4 mgvs66.8 mg

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

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33.5%0.3mg

Copper

171%1.54mg

0.3 mgvs1.54 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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74%5.9mg

Iron

56%4.5mg

5.9 mgvs4.5 mg

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

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8.15%34.2mg

Magnesium

66.3%278mg

34.2 mgvs278 mg

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

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65%1.5mg

Manganese

72.6%1.67mg

1.5 mgvs1.67 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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22.5%158mg

Phosphorus

80.7%565mg

158 mgvs565 mg

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

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4.63%158mg

Potassium

16.2%552mg

158 mgvs552 mg

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

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37.6%20.7μg

Selenium

82.5%45.4μg

20.7 μgvs45.4 μg

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

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0.46%6.85mg

Sodium

0.51%7.7mg

6.85 mgvs7.7 mg

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

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13.6%1.5mg

Zinc

39%4.3mg

1.5 mgvs4.3 mg

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

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0.43%16g

Water

0.11%4.05g

16 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Enriched Regular Long-grain White RiceVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched Regular Long-grain White Rice or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: