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

Weight per 500 calories

Enriched Regular Long-grain White Rice

137g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Enriched Regular Long-grain White Rice

90%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Enriched Regular Long-grain White Ricevs Oil 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 .

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0.93%0.9g

Fat

44.7%43.3g

0.9 gvs43.3 g

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

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0.77%0.25g

Saturated Fat

18.7%5.97g

0.25 gvs5.97 g

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

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2.65%0.042g

Omega 3

4.28%0.068g

0.042 gvs0.068 g

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

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1.18%0.2g

Omega 6

170%29g

0.2 gvs29 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

15%19.3g

110 gvs19.3 g

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

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0.23%0.16g

Sugars

3.62%2.63g

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

0.16 gvs2.63 g

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

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0.038%0.027g

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]

0.027 gvs0 g

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

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%0.027g

Glucose

%0.63g

0.027 gvs0.63 g

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

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%0.11g

Sucrose

%2g

0.11 gvs2 g

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

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4.7%1.8g

Fiber

23.6%8.95g

1.8 gvs8.95 g

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

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17.4%9.77g

Protein

30.3%17g

9.77 gvs17 g

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

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Vitamins

Enriched Regular Long-grain White Ricevs 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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65.8%0.79mg

Vitamin B1

22.5%0.27mg

Thiamine

0.79 mgvs0.27 mg

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

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5.16%0.067mg

Vitamin B2

18%0.24mg

Riboflavin

0.067 mgvs0.24 mg

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

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36%5.74mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

5.74 mgvs3.5 mg

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

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27.7%1.4mg

Vitamin B5

117%5.86mg

Pantothenic acid

1.4 mgvs5.86 mg

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

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17.3%0.22mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.22 mgvs0.67 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

49.4%198μg

Folates and Folic Acid

316 μgvs198 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

1.03%0.93mg

Ascorbic acid

0 mgvs0.93 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

205%30.7mg

Tocopherols and Tocotrienols

0.15 mgvs30.7 mg

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

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0.11%0.14μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

0.14 μgvs2.6 μg

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

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Minerals

Enriched Regular Long-grain White Ricevs Oil Roasted Sunflower Seeds

3.84%38.4mg

Calcium

7.35%73.5mg

38.4 mgvs73.5 mg

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

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33.5%0.3mg

Copper

169%1.52mg

0.3 mgvs1.52 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

45%3.6mg

5.9 mgvs3.6 mg

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

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8.15%34.2mg

Magnesium

25.5%107mg

34.2 mgvs107 mg

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

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65%1.5mg

Manganese

76.4%1.76mg

1.5 mgvs1.76 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

137%962mg

158 mgvs962 mg

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

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4.63%158mg

Potassium

12%408mg

158 mgvs408 mg

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

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37.6%20.7μg

Selenium

120%66μg

20.7 μgvs66 μg

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

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0.46%6.85mg

Sodium

0.17%2.53mg

6.85 mgvs2.53 mg

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

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13.6%1.5mg

Zinc

40%4.4mg

1.5 mgvs4.4 mg

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

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0.43%16g

Water

0.035%1.3g

16 gvs1.3 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 Oil Roasted Sunflower Seeds:

Enriched Regular Long-grain White Rice has 2.9 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Vitamin B2, 4.2 times more Vitamin B5, 3 times more Vitamin B6 and 203.6 times more Vitamin E than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

Enriched Regular Long-grain White Rice has 1.6 times more Iron than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 5.1 times more Copper, 3.1 times more Magnesium, 6.1 times more Phosphorus, 2.6 times more Potassium, 3.2 times more Selenium and 2.9 times more Zinc than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Oil Roasted 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 5.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 47.9 times more Fat, 24.2 times more Saturated Fat, 144.5 times more Omega 6, 5 times more Fiber and 1.7 times more Protein than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Enriched Regular Long-grain White Rice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched Regular Long-grain White RiceVS Cooked Regular Long-grain White Rice enrichedOil Roasted Sunflower SeedsVS Cooked Regular Long-grain White Rice enrichedEnriched Regular Long-grain White RiceVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: