Comparing Nutrients in 5 ounces Dry instant Long-grain White Rice, enriched VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	18.6% 539kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	89.8% 117g	39% 50.8g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	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	0.039% 0.028g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	19.8% 11g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	109% 1.3mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	82% 1.07mg	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	97% 390μg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	112% 8.93mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	122% 2.8mg	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	24% 167mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	96% 52.7μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Sunflower Seed Flour:

• 5 ounces of Dry instant Long-grain White Rice, enriched have 1.2 times more Vitamin B9 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 3.4 times more Vitamin B1, 9.5 times more Vitamin B2, 15.3 times more Vitamin B5 and 6.2 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Sunflower Seed Flour provide similar amounts of Vitamin B3 per five ounces.
• Both Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 5.2 times more Calcium, 9.7 times more Copper, 24.7 times more Magnesium, 2 times more Manganese, 5.8 times more Phosphorus, 1.6 times more Selenium and 3.5 times more Zinc than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Sunflower Seed Flour contain similar levels of Iron per five ounces.
• Both Dry instant Long-grain White Rice, enriched as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry instant Long-grain White Rice, enriched have 2.3 times more Carbohydrate than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 4.3 times more Omega 6, 2.7 times more Fiber and 6.1 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Sunflower Seed Flour offer comparable quantities of Energy per five ounces.
• 5 ounces of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6
• Both Dry instant Long-grain White Rice, enriched as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in five ounces.