Comparing Nutrients in 1 pound Sunflower Seed Flour VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Sunflower Seed Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	51% 1479kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	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	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	62% 23.6g	NA	38g per day for Men 19-50 years
Protein	389% 218g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cooked Short-grain White Rice enriched	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	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	20.6% 0.27mg	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	252% 1007μg	67% 268μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	51.7% 517mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	36.3% 0.33mg	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	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	70.4% 1.6mg	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	446% 3125mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.92% 34g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cooked Short-grain White Rice enriched per 1 lb

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

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Cooked Short-grain White Rice enriched:

• 1 pound of Sunflower Seed Flour has 19.4 times more Vitamin B1, 16.6 times more Vitamin B2, 4.9 times more Vitamin B3, 16.6 times more Vitamin B5, 12.8 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cooked Short-grain White Rice enriched.
• 1 pound of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Partially Defatted Sunflower Seed Flour as well as Cooked Short-grain White Rice enriched 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 Cooked Short-grain White Rice enriched:

• 1 pound of Sunflower Seed Flour has 114 times more Calcium, 23.8 times more Copper, 4.5 times more Iron, 43.3 times more Magnesium, 5.5 times more Manganese, 20.9 times more Phosphorus, 7.8 times more Selenium and 12.4 times more Zinc than Cooked Short-grain White Rice enriched.
• 1 pound of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium and Magnesium
• Both Partially Defatted Sunflower Seed Flour as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Potassium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 2.5 times more Energy, 21.2 times more Omega 6, 1.2 times more Carbohydrate and 20.4 times more Protein than Cooked Short-grain White Rice enriched.
• 1 pound of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 in one pound.