Comparing Nutrients in 5 ounces Long-grain Brown Rice VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	18% 520kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	39% 50.8g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.94g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	19% 10.7g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.07μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	78.7% 315μg	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	2.05% 1.84mg	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	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	270% 2.43mg	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	23% 1.83mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	122% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	201% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 441mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	150% 82.5μg	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	27.4% 3mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Long-grain Brown Rice versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Long-grain Brown Rice vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 5.9 times more Vitamin B1, 2.8 times more Vitamin B2, 6.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 9.7 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Sunflower Seed Flour provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Long-grain Brown Rice as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Long-grain Brown Rice vs Sunflower Seed Flour:

• 5 ounces of Long-grain Brown Rice have 1.4 times more Manganese and 3.7 times more Potassium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 12.7 times more Calcium, 5.7 times more Copper, 5.1 times more Iron, 3 times more Magnesium, 2.2 times more Phosphorus, 3.4 times more Selenium and 2.3 times more Zinc than Raw Long-grain Brown Rice.
• 5 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Long-grain Brown Rice have 2 times more Fat, 16 times more Omega 3 and 2.1 times more Carbohydrate than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Fiber and 6.4 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Sunflower Seed Flour offer comparable quantities of Energy and Omega 6 per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3