Comparing Nutrients in 1 kilogram Rice Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rice Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	126% 3660kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	163% 52g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	185% 241g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	37.7% 27.3g	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	63% 24g	292% 111g	38g per day for Men 19-50 years
Protein	106% 59.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	618% 8.04mg	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	10% 40μg	593% 2370μg	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	15.6% 14mg	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	7.33% 1.1mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	2033% 18.3mg	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	43.8% 3.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	917% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	1011% 455μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rice Flour vs Roasted Sunflower Seeds:

• Unenriched White Rice Flour has 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Vitamin B2, 2.7 times more Vitamin B3, 8.6 times more Vitamin B5, 1.8 times more Vitamin B6, 59.3 times more Vitamin B9, more Vitamin C, 237.3 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rice Flour vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Calcium, 14.1 times more Copper, 10.9 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 11.8 times more Phosphorus, 11.2 times more Potassium, 5.3 times more Selenium and 6.6 times more Zinc than Unenriched White Rice Flour.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched White Rice Flour has 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 35.1 times more Fat, 13.5 times more Saturated Fat, 104.7 times more Omega 6, 22.8 times more Sugars, 4.6 times more Fiber and 3.2 times more Protein than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Unenriched White Rice Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.