Comparing Nutrients in 14 ounces Sunflower Seeds VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rice Bran	12%	43%	45%

Macro Nutrients

	Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Energy	80% 2318kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	85.3% 82.8g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	51.7% 16.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	167% 28.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	152% 197g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	4.93% 3.57g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 2g	g per day for Men 19-50 years
Fiber	90% 34g	219% 83.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	911% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	843% 135mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	587% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	1243% 16mg	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	225% 901μg	62.5% 250μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Calcium	31% 310mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	321% 2.9mg	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	260% 21mg	920% 73.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	738% 3100mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	2452% 56.4mg	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	374% 2619mg	951% 6656mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	173% 5894mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.66% 24.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B2, 3.6 times more Vitamin B9, more Vitamin C and 7.1 times more Vitamin E than Crude Rice Bran.
• While Crude Rice Bran contains 1.9 times more Vitamin B1, 4.1 times more Vitamin B3, 6.5 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 2.5 times more Copper and 3.4 times more Selenium than Crude Rice Bran.
• While Crude Rice Bran contains 3.5 times more Iron, 2.4 times more Magnesium, 7.3 times more Manganese, 2.5 times more Phosphorus and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Rice Bran have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 2.5 times more Fat, 3.2 times more Omega 6, 2.9 times more Sugars and 1.6 times more Protein than Crude Rice Bran.
• While Crude Rice Bran contains 5.3 times more Omega 3, 2.5 times more Carbohydrate and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Rice Bran have similar amounts of Saturated Fat per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Crude Rice Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.