Comparing Nutrients in 14 ounces Brown Rice VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	49.5% 1437kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	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% 302g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	53% 29.8g	341% 191g	56g per day for Men 19-50 years

Vitamins

	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	137% 1.64mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	230% 3mg	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	20% 79.4μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	13% 131mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	89.3% 7.14mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	646% 15mg	341% 7.84mg	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	150% 1048mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	420% 231μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	73% 8mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.8% 29.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Brown Rice vs Sunflower Seed Flour:

• 14 oz of Partially Defatted Sunflower Seed Flour contain 7.7 times more Vitamin B1, 6.2 times more Vitamin B2, 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 11.1 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-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 Brown Rice vs Sunflower Seed Flour:

• 14 ounces of Brown Rice have 1.9 times more Manganese and 4 times more Potassium than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 3.5 times more Calcium, 6.2 times more Copper, 3.7 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus and 2.5 times more Zinc than Raw Medium-grain Brown Rice.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brown Rice have 1.7 times more Fat, 20.5 times more Omega 3 and 2.1 times more Carbohydrate than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 1.5 times more Fiber and 6.4 times more Protein than Raw Medium-grain Brown Rice.
• Both 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