Comparing Nutrients in 1 pound Rice Bran VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Rice Bran	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.4% 1433kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	97% 95g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	100% 32g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	80% 104g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	19.5% 14g	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	1.25% 0.91g	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	% 0.91g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 10.8g	g per day for Men 19-50 years
Fiber	251% 95g	127% 48g	38g per day for Men 19-50 years
Protein	108% 60.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Oil 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	1041% 12.5mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	964% 154mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	670% 33.5mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1420% 18.5mg	276% 3.6mg	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	71.4% 286μg	265% 1061μg	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	5.54% 5mg	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	149% 22.3mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 259mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	909% 8.2mg	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	1051% 84mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	843% 3543mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	2802% 64.5mg	410% 9.43mg	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	1087% 7607mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	198% 6736mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	129% 70.8μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice Bran vs Oil Roasted Sunflower Seeds:

• Crude Rice Bran has 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.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Vitamin B9, more Vitamin C, 7.4 times more Vitamin E and 1.6 times more Vitamin K than Crude Rice Bran.
• Both Crude Rice Bran and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Crude Rice Bran as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice Bran vs Oil Roasted Sunflower Seeds:

• Crude Rice Bran has 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.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 2.5 times more Copper and 5 times more Selenium than Crude Rice Bran.
• Both Crude Rice Bran and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crude Rice Bran has 3.9 times more Omega 3, 2.2 times more Carbohydrate and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Crude Rice Bran.
• Both Crude Rice Bran as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.