Comparing Nutrients in 500 calories Rice Bran VS Roasted Sunflower Seeds

Weight per 500 calories

• Rice Bran: 158g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rice Bran	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	66.5% 11.3g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	87.4% 33.2g	25% 9.54g	38g per day for Men 19-50 years
Protein	37.7% 21g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	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	363% 4.36mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	495% 6.44mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	294% 1236mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	978% 22.5mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	87% 9.56mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Crude Rice Bran has 47.8 times more Vitamin B1, 2.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 9.3 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B9 and 2.9 times more Vitamin E than Crude Rice Bran.
• Both Crude Rice Bran as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Crude Rice Bran has 1.5 times more Calcium, 9 times more Iron, 11.2 times more Magnesium, 12.4 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium and 2.1 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper and 2.8 times more Selenium than Crude Rice Bran.

Comparison of macro-nutrients per 500 calories:

• Crude Rice Bran has 1.5 times more Saturated Fat, 8.4 times more Omega 3, 3.8 times more Carbohydrate, 3.5 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat and 2.5 times more Omega 6 than Crude Rice Bran.
• Both Crude Rice Bran and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Crude Rice Bran as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.