Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Sunflower Seed Flour	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	112% 3260kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	137% 52g	95% 36g	38g per day for Men 19-50 years
Protein	858% 481g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Sunflower Seed Flour has 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 Long-grain Brown Rice.
• Both Sunflower Seed Flour and Long-grain Brown Rice provide similar amounts of Vitamin B3 per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 1.4 times more Fiber and 6.4 times more Protein than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 2 times more Fat, 16 times more Omega 3 and 2.1 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Long-grain Brown Rice offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3