Comparing Nutrients in 14 ounces Long-grain Brown Rice VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	50.2% 1457kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	109% 142g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	53.4% 30g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	230% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 20μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	220% 881μg	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	5.73% 5.16mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	755% 6.8mg	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	64% 5.1mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	341% 7.84mg	2.3mg per day for Men 19-50 years
Molybdenum	564% 254μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Long-grain Brown Rice versus 14 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Long-grain Brown Rice vs Sunflower Seed Flour:

• 14 oz of Partially Defatted Sunflower Seed Flour contain 5.9 times more Vitamin B1, 2.8 times more Vitamin B2, 6.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 9.7 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw Long-grain Brown Rice as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Long-grain Brown Rice vs Sunflower Seed Flour:

• 14 ounces of Long-grain Brown Rice have 1.4 times more Manganese and 3.7 times more Potassium than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 12.7 times more Calcium, 5.7 times more Copper, 5.1 times more Iron, 3 times more Magnesium, 2.2 times more Phosphorus, 3.4 times more Selenium and 2.3 times more Zinc than Raw Long-grain Brown Rice.
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Long-grain Brown Rice have 2 times more Fat, 16 times more Omega 3 and 2.1 times more Carbohydrate than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Fiber and 6.4 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Sunflower Seed Flour offer comparable quantities of Energy and Omega 6 per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3