Comparing Nutrients in 500 calories Sunflower Seed Flour VS Long-grain Brown Rice

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Long-grain Brown Rice: 136g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.72% 0.044g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	1.24% 0.9g	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	% 0.9g	g per day for Men 19-50 years
Fiber	21% 7.98g	13% 4.9g	38g per day for Men 19-50 years
Protein	132% 73.7g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	9.96% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	7.83% 31.3μg	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	2.2% 2mg	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	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	17.5% 175mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	45.7% 0.41mg	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	127% 10mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	193% 87μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	151% 1057mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.43% 16g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Long-grain Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Long-grain Brown Rice?

Lets compare vitamin content per 500 calories of Sunflower Seed Flour vs Long-grain Brown Rice:

• 500 calories of Sunflower Seed Flour have 6.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 7 times more Vitamin B5, 1.8 times more Vitamin B6 and 10.9 times more Vitamin B9 than Long-grain Brown Rice.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• 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 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Long-grain Brown Rice:

• 500 calories of Sunflower Seed Flour have 14.3 times more Calcium, 6.4 times more Copper, 5.8 times more Iron, 3.4 times more Magnesium, 2.5 times more Phosphorus, 3.8 times more Selenium and 2.6 times more Zinc than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 1.3 times more Manganese and 3.3 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 500 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 1.6 times more Fiber and 7.2 times more Protein than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 1.9 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Long-grain Brown Rice offer comparable quantities of Energy per 500 calories.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.