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

Vitamins

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

Minerals

	Sunflower Seed Flour	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	51.7% 517mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	152% 1.37mg	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	375% 30mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	644% 290μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	446% 3125mg	202% 1411mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.45% 53.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 pound.
• 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 pound.

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

• 1 pound 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 lb 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 pound of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 pound of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 1.4 times more Fiber and 6.4 times more Protein than Long-grain Brown Rice.
• While 1 lb 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 pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3