Comparing Nutrients in 14 ounces Rice Bran VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rice Bran	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43.2% 1254kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	85.3% 82.8g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.6g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	167% 28.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	73.5% 96g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.1% 0.79g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	219% 83.3g	116% 44g	38g per day for Men 19-50 years
Protein	95% 53g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	911% 11mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	843% 135mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	587% 29.3mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1243% 16mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	130% 19.5mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.6% 226mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	920% 73.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	738% 3100mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	2452% 56.4mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	951% 6656mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	173% 5894mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rice Bran vs Roasted Sunflower Seeds:

• Crude Rice Bran has 26 times more Vitamin B1, 4.8 times more Vitamin B3 and 5.1 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B9, more Vitamin C, 5.3 times more Vitamin E and 1.4 times more Vitamin K than Crude Rice Bran.
• Both Crude Rice Bran and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Crude Rice Bran as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rice Bran vs Roasted Sunflower Seeds:

• Crude Rice Bran has 4.9 times more Iron, 6.1 times more Magnesium, 6.7 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper and 5.1 times more Selenium than Crude Rice Bran.
• Both Crude Rice Bran and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crude Rice Bran has 4.6 times more Omega 3, 2.1 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat, 4.6 times more Omega 6, 3 times more Sugars and 1.4 times more Protein than Crude Rice Bran.
• Both Crude Rice Bran as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.