Comparing Nutrients in 5 ounces Rice Bran VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rice Bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.4% 448kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	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	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	43% 16.3g	38g per day for Men 19-50 years
Protein	33.8% 19g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	210% 10.5mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	444% 5.77mg	87.8% 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	84.3% 337μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	289% 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	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	62% 2105mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	40.2% 22μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Crude Rice Bran has 8.5 times more Vitamin B1, 8.1 times more Vitamin B3 and 5.1 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B9 and more Vitamin C than Crude Rice Bran.
• Both Crude Rice Bran and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Crude Rice Bran as well as Toasted 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 Toasted Sunflower Seeds:

• Crude Rice Bran has 2.7 times more Iron, 6.1 times more Magnesium, 6.7 times more Manganese, 1.4 times more Phosphorus and 3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper than Crude Rice Bran.
• Both Crude Rice Bran and Toasted 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 times more Omega 3, 2.4 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 2.7 times more Fat, 1.4 times more Saturated Fat, 5.2 times more Omega 6 and 1.3 times more Protein than Crude Rice Bran.
• Both Crude Rice Bran as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.