Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cooked Regular Long-grain White Rice

Weight per 500 calories

Roasted Sunflower Seeds

86g

Cooked Regular Long-grain White Rice

385g

Roasted Sunflower Seeds have 4.5 times more energy per 100g than Cooked Regular Long-grain White Rice. It has very high energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cooked Regular Long-grain White Rice

89%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cooked Regular Long-grain White Rice

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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44%42.8g

Fat

1.1%1.08g

42.8 gvs1.08 g

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

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14%4.5g

Saturated Fat

0.93%0.3g

4.5 gvs0.3 g

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

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3.7%0.059g

Omega 3

3.13%0.05g

0.059 gvs0.05 g

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

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166%28g

Omega 6

1.4%0.24g

28 gvs0.24 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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16%20.7g

Carbohydrate

83.3%108g

20.7 gvs108 g

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

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3.23%2.35g

Sugars

0.27%0.19g

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

2.35 gvs0.19 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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25%9.54g

Fiber

4.05%1.54g

9.54 gvs1.54 g

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

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29.7%16.6g

Protein

18.5%10.3g

16.6 gvs10.3 g

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

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Vitamins

Roasted Sunflower Seedsvs Cooked Regular Long-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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7.6%0.091mg

Vitamin B1

6.4%0.077mg

Thiamine

0.091 mgvs0.077 mg

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

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16.3%0.21mg

Vitamin B2

3.85%0.05mg

Riboflavin

0.21 mgvs0.05 mg

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

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38%6.05mg

Vitamin B3

9.6%1.54mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs1.54 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

121%6.05mg

Vitamin B5

30%1.5mg

Pantothenic acid

6.05 mgvs1.5 mg

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

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53%0.69mg

Vitamin B6

27.5%0.36mg

Pyridoxine

0.69 mgvs0.36 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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51%204μg

Vitamin B9

2.9%11.5μg

Folates and Folic Acid

204 μgvs11.5 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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1.34%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 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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149%22.4mg

Vitamin E

1.03%0.15mg

Tocopherols and Tocotrienols

22.4 mgvs0.15 mg

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

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1.93%2.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.3 μgvs0 μg

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

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Minerals

Roasted Sunflower Seedsvs Cooked Regular Long-grain White Rice

6%60mg

Calcium

3.85%38.5mg

60 mgvs38.5 mg

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

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175%1.57mg

Copper

29.5%0.27mg

1.57 mgvs0.27 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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41%3.26mg

Iron

9.6%0.77mg

3.26 mgvs0.77 mg

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

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26.4%111mg

Magnesium

11%46mg

111 mgvs46 mg

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

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79%1.8mg

Manganese

79%1.8mg

1.8 mgvs1.8 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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142%992mg

Phosphorus

23.6%165mg

992 mgvs165 mg

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

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21.5%730mg

Potassium

3.96%135mg

730 mgvs135 mg

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

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124%68μg

Selenium

52.4%29μg

68 μgvs29 μg

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

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0.17%2.58mg

Sodium

0.26%3.85mg

2.58 mgvs3.85 mg

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

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41.3%4.54mg

Zinc

17%1.9mg

4.54 mgvs1.9 mg

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

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0.028%1.03g

Water

7.1%263g

1.03 gvs263 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 Roasted Sunflower Seeds vs Cooked Regular Long-grain White Rice:

Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Vitamin B2, 3.9 times more Vitamin B3, 4 times more Vitamin B5, 1.9 times more Vitamin B6, 17.6 times more Vitamin B9 and 145.7 times more Vitamin E than Cooked Regular Long-grain White Rice.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Regular Long-grain White Rice have similar amounts of Vitamin B1 per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 5.9 times more Copper, 4.2 times more Iron, 2.4 times more Magnesium, 6 times more Phosphorus, 5.4 times more Potassium, 2.4 times more Selenium and 2.4 times more Zinc than Cooked Regular Long-grain White Rice.
While Cooked Regular Long-grain White Rice contains 255.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Regular Long-grain White Rice have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 39.7 times more Fat, 15.1 times more Saturated Fat, 118.1 times more Omega 6, 6.2 times more Fiber and 1.6 times more Protein than Cooked Regular Long-grain White Rice.
While Cooked Regular Long-grain White Rice contains 5.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Regular Long-grain White Rice have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Regular Long-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCooked Regular Long-grain White RiceVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Dry parboiled Long-grain White RiceCooked Regular Long-grain White RiceVS Dry parboiled Long-grain White Rice

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cooked Regular Long-grain White Rice

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: