Comparing Nutrients in 5 ounces Rice Bran VS 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	15.4% 448kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	26.2% 34g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	5.34% 3.87g	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	0.39% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	33.8% 19g	49% 27.4g	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	325% 3.9mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	210% 10.5mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	444% 5.77mg	87.7% 1.14mg	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	22.3% 89.3μg	84% 336μg	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	2.2% 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	46.5% 6.97mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	288% 2.6mg	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	328% 26.3mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	130% 3mg	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	340% 2377mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	62% 2105mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	40.2% 22μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	78% 8.56mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rice Bran vs Roasted Sunflower Seeds:

• Crude Rice Bran has 26 times more Vitamin B1, 4.8 times more Vitamin B3 and 5.1 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B9, more Vitamin C, 5.3 times more Vitamin E and 1.4 times more Vitamin K than Crude Rice Bran.
• Both Crude Rice Bran and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Crude Rice Bran as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rice Bran vs Roasted Sunflower Seeds:

• Crude Rice Bran has 4.9 times more Iron, 6.1 times more Magnesium, 6.7 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper and 5.1 times more Selenium than Crude Rice Bran.
• Both Crude Rice Bran and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crude Rice Bran has 4.6 times more Omega 3, 2.1 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat, 4.6 times more Omega 6, 3 times more Sugars and 1.4 times more Protein than Crude Rice Bran.
• Both Crude Rice Bran as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.