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

Weight per 500 calories

Enriched Regular Long-grain White Rice

137g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Enriched Regular Long-grain White Rice

90%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Enriched Regular Long-grain White Ricevs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

0.93%0.9g

Fat

44%42.8g

0.9 gvs42.8 g

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

Find Cereals rich in Fat

0.77%0.25g

Saturated Fat

14%4.5g

0.25 gvs4.5 g

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

Find Cereals rich in Saturated Fat

2.65%0.042g

Omega 3

3.7%0.059g

0.042 gvs0.059 g

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

Find Cereals rich in Omega 3

1.18%0.2g

Omega 6

166%28g

0.2 gvs28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

84.2%110g

Carbohydrate

16%20.7g

110 gvs20.7 g

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

Find Cereals rich in Carbohydrate

0.23%0.16g

Sugars

3.23%2.35g

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

0.16 gvs2.35 g

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

Find Cereals rich in Sugars

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 .

Find Cereals rich in Fructose

%0.027g

Glucose

0.027 gvsNA g

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

Find Cereals rich in Glucose

%0.11g

Sucrose

0.11 gvsNA g

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

Find Cereals rich in Sucrose

4.7%1.8g

Fiber

25%9.54g

1.8 gvs9.54 g

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

Find Cereals rich in Fiber

17.4%9.77g

Protein

29.7%16.6g

9.77 gvs16.6 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 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 .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

65.8%0.79mg

Vitamin B1

7.6%0.091mg

Thiamine

0.79 mgvs0.091 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

5.16%0.067mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.067 mgvs0.21 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

36%5.74mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

5.74 mgvs6.05 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

27.7%1.4mg

Vitamin B5

121%6.05mg

Pantothenic acid

1.4 mgvs6.05 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.3%0.22mg

Vitamin B6

53%0.69mg

Pyridoxine

0.22 mgvs0.69 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7

79%316μg

Vitamin B9

51%204μg

Folates and Folic Acid

316 μgvs204 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1.34%1.2mg

Ascorbic acid

0 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

1%0.15mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0.15 mgvs22.4 mg

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

Find Cereals rich in Vitamin E

0.11%0.14μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

0.14 μgvs2.3 μg

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

Find Cereals rich in Vitamin K

Minerals

Enriched Regular Long-grain White Ricevs Roasted Sunflower Seeds

3.84%38.4mg

Calcium

6%60mg

38.4 mgvs60 mg

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

Find Cereals rich in Calcium

33.5%0.3mg

Copper

175%1.57mg

0.3 mgvs1.57 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

74%5.9mg

Iron

41%3.26mg

5.9 mgvs3.26 mg

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

Find Cereals rich in Iron

8.15%34.2mg

Magnesium

26.4%111mg

34.2 mgvs111 mg

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

Find Cereals rich in Magnesium

65%1.5mg

Manganese

79%1.8mg

1.5 mgvs1.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

22.5%158mg

Phosphorus

142%992mg

158 mgvs992 mg

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

Find Cereals rich in Phosphorus

4.63%158mg

Potassium

21.5%730mg

158 mgvs730 mg

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

Find Cereals rich in Potassium

37.6%20.7μg

Selenium

124%68μg

20.7 μgvs68 μg

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

Find Cereals rich in Selenium

0.46%6.85mg

Sodium

0.17%2.58mg

6.85 mgvs2.58 mg

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

Find Cereals rich in Sodium

13.6%1.5mg

Zinc

41.3%4.54mg

1.5 mgvs4.54 mg

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

Find Cereals rich in Zinc

0.43%16g

Water

0.028%1.03g

16 gvs1.03 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of Enriched Regular Long-grain White Rice vs Roasted Sunflower Seeds:

Enriched Regular Long-grain White Rice has 8.7 times more Vitamin B1 and 1.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 4.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 148.8 times more Vitamin E than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Enriched Regular Long-grain White Rice 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 500 kcal.

Comparing minerals per 500 calories for Enriched Regular Long-grain White Rice vs Roasted Sunflower Seeds:

Enriched Regular Long-grain White Rice has 1.8 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 5.2 times more Copper, 3.2 times more Magnesium, 6.3 times more Phosphorus, 4.6 times more Potassium, 3.3 times more Selenium and 3 times more Zinc than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Enriched Regular Long-grain White Rice has 5.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 47.3 times more Fat, 18.2 times more Saturated Fat, 140.8 times more Omega 6, 5.4 times more Fiber and 1.7 times more Protein than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Enriched Regular Long-grain White Rice as well as Dry Roasted Sunflower Seed Kernels no Salt 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 enrichedRoasted Sunflower SeedsVS Cooked Regular Long-grain White Rice enrichedEnriched Regular Long-grain White RiceVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: