Comparing Nutrients in 7 ounces Rice Bran VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rice Bran	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.6% 627kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	42.7% 41.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	26% 8.28g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	7.17% 5.2g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	% 4.96g	g per day for Men 19-50 years
Fiber	110% 41.7g	45% 17g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	455% 5.46mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	293% 14.7mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	621% 8.08mg	205% 2.67mg	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	31.3% 125μg	113% 450μg	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	3.1% 2.78mg	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	65% 9.76mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	397% 3.57mg	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	460% 36.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	369% 1550mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	1226% 28mg	168% 3.87mg	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	475% 3328mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	86.7% 2947mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rice Bran vs Sunflower Seeds:

• Crude Rice Bran has 1.9 times more Vitamin B1, 4.1 times more Vitamin B3, 6.5 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 3.6 times more Vitamin B9, more Vitamin C and 7.1 times more Vitamin E than Crude Rice Bran.
• Both Crude Rice Bran as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rice Bran vs Sunflower Seeds:

• Crude Rice Bran has 3.5 times more Iron, 2.4 times more Magnesium, 7.3 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium and 1.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.5 times more Copper and 3.4 times more Selenium than Crude Rice Bran.

Comparison of macro-nutrients per 7 ounces:

• Crude Rice Bran has 5.3 times more Omega 3, 2.5 times more Carbohydrate and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 2.5 times more Fat, 3.2 times more Omega 6, 2.9 times more Sugars and 1.6 times more Protein than Crude Rice Bran.
• Both Crude Rice Bran and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 7 oz.
• Both Crude Rice Bran as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.