Comparing Nutrients in 5 ounces Brown Rice Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Brown Rice Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 515kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.95% 1.35g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	25% 32.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	17% 6.52g	39.5% 15g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	86.4% 1.12mg	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	5.67% 22.7μg	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	284% 2.56mg	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	35% 2.8mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	128% 2.95mg	2.3mg per day for Men 19-50 years
Molybdenum	177% 79.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Brown Rice Flour vs Oil Roasted Sunflower Seeds:

• Brown Rice Flour has 1.4 times more Vitamin B1 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Vitamin B2, 4.4 times more Vitamin B5, 14.6 times more Vitamin B9, more Vitamin C and 60.6 times more Vitamin E than Brown Rice Flour.
• Both Brown Rice Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 5 oz.
• Both Brown Rice Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Brown Rice Flour vs Oil Roasted Sunflower Seeds:

• Brown Rice Flour has 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 7.8 times more Copper, 2.2 times more Iron, 3.4 times more Phosphorus, 1.7 times more Potassium, 8.1 times more Selenium and 2.1 times more Zinc than Brown Rice Flour.
• Both Brown Rice Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Brown Rice Flour has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 18.5 times more Fat, 12.7 times more Saturated Fat, 1.9 times more Omega 3, 35.9 times more Omega 6, 4.7 times more Sugars, 2.3 times more Fiber and 2.8 times more Protein than Brown Rice Flour.
• Both Brown Rice Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.