Comparing Nutrients in 500 calories Rice Bran VS Sunflower Seeds

Weight per 500 calories

• Rice Bran: 158g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Crude Rice Bran, which is very high in comparison to other foods. Rice Bran having high energy density.

Which food has more nutrients per 500 calories - Rice Bran or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rice Bran	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	66.5% 11.3g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	13% 17g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	3.1% 2.24g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2.14g	g per day for Men 19-50 years
Fiber	87.4% 33.2g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	37.7% 21g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	495% 6.44mg	88.6% 1.15mg	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	25% 100μg	48.6% 194μg	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	1.33% 1.2mg	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	52% 7.8mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	171% 1.54mg	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	367% 29.3mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	294% 1236mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	978% 22.5mg	72.6% 1.67mg	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	379% 2653mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	87% 9.56mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rice Bran vs Sunflower Seeds:

• Crude Rice Bran has 3.4 times more Vitamin B1, 1.5 times more Vitamin B2, 7.5 times more Vitamin B3, 12.1 times more Vitamin B5 and 5.6 times more Vitamin B6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B9 and 3.9 times more Vitamin E than Crude Rice Bran.
• Both Crude Rice Bran as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rice Bran vs Sunflower Seeds:

• Crude Rice Bran has 1.4 times more Calcium, 6.5 times more Iron, 4.4 times more Magnesium, 13.5 times more Manganese, 4.7 times more Phosphorus, 4.3 times more Potassium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper and 1.8 times more Selenium than Crude Rice Bran.

Comparison of macro-nutrients per 500 calories:

• Crude Rice Bran has 1.7 times more Saturated Fat, 9.7 times more Omega 3, 4.6 times more Carbohydrate and 4.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Fat and 1.7 times more Omega 6 than Crude Rice Bran.
• Both Crude Rice Bran and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Crude Rice Bran as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.