Comparing Nutrients in 1 pound 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	57.4% 1665kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	125% 163g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	% 3g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	62% 23.6g	38g per day for Men 19-50 years
Protein	61% 34.2g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	263% 3.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	252% 1007μg	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	6.55% 5.9mg	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	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	863% 7.77mg	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	73% 5.85mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	389% 8.96mg	2.3mg per day for Men 19-50 years
Molybdenum	644% 290μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1411mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	480% 264μg	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	88% 9.66mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	0.92% 34g	3700g per day for Men 19-50 years

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

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

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

• 1 lb 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 pound.
• 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 pound.

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

• 1 pound of Long-grain Brown Rice has 1.4 times more Manganese and 3.7 times more Potassium than Sunflower Seed Flour.
• While 1 lb 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 pound of Long-grain Brown Rice lack sufficient amounts of Calcium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3