Comparing Nutrients in 7 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	21.6% 627kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	42.7% 41.4g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	26% 8.28g	37% 12g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	31.4% 41g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	0.55% 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	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	60% 23g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	61% 34g	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	455% 5.46mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	293% 14.7mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	621% 8.08mg	123% 1.6mg	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	118% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	369% 1550mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	1226% 28mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	86.7% 2947mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.