Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rice Bran	12%	43%	45%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Energy	81% 2350kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	85.3% 82.8g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	51.7% 16.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	152% 197g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 2g	g per day for Men 19-50 years
Fiber	111% 42g	219% 83.3g	38g per day for Men 19-50 years
Protein	142% 79.6g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	911% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	843% 135mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	587% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Calcium	34.5% 345mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	920% 73.6mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	738% 3100mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	951% 6656mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	173% 5894mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.66% 24.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Rice Bran per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 3.7 times more Vitamin B9, 7.4 times more Vitamin E and 1.6 times more Vitamin K than Rice Bran.
• While 14 oz of Crude Rice Bran contain 8.6 times more Vitamin B1, 8.2 times more Vitamin B3 and 5.1 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rice Bran provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Rice Bran have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Calcium, 2.5 times more Copper and 5 times more Selenium than Rice Bran.
• While 14 oz of Crude Rice Bran contain 4.3 times more Iron, 6.1 times more Magnesium, 6.8 times more Manganese, 1.5 times more Phosphorus and 3.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rice Bran contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Energy, 2.5 times more Fat, 1.7 times more Saturated Fat, 4.8 times more Omega 6, 3.5 times more Sugars and 1.5 times more Protein than Rice Bran.
• While 14 oz of Crude Rice Bran contain 3.9 times more Omega 3, 2.2 times more Carbohydrate and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.