Comparing Nutrients in 1 kilogram 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	127% 3670kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	276% 358g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	% 6.6g	NA	g per day for Men 19-50 years
Fiber	95% 36g	137% 52g	38g per day for Men 19-50 years
Protein	135% 75.4g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	579% 7.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	555% 2220μg	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	14.4% 13mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	9% 90mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	1903% 17mg	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	161% 13mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	859% 19.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Long-grain Brown Rice versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Long-grain Brown Rice vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 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 one kilogram.
• 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 one kilogram.

Comparing minerals per 1 kilogram for Long-grain Brown Rice vs Sunflower Seed Flour:

• 1 kilogram of Long-grain Brown Rice has 1.4 times more Manganese and 3.7 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 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.
• 1 kilogram of Long-grain Brown Rice lack sufficient amounts of Calcium
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Long-grain Brown Rice has 2 times more Fat, 16 times more Omega 3 and 2.1 times more Carbohydrate than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 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 one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3