Comparing Nutrients in 7 ounces Rice Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rice Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 726kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	7.47% 5.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	58% 22g	38g per day for Men 19-50 years
Protein	21% 12g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Roasted 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	23% 0.27mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	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	2% 7.94μg	118% 470μg	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	1.46% 0.22mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	404% 3.63mg	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	8.7% 0.69mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	201% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.8% 194mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Unenriched White Rice Flour has 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Vitamin B2, 2.7 times more Vitamin B3, 8.6 times more Vitamin B5, 1.8 times more Vitamin B6, 59.3 times more Vitamin B9, more Vitamin C, 237.3 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour as well as Dry Roasted 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 Flour vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Calcium, 14.1 times more Copper, 10.9 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 11.8 times more Phosphorus, 11.2 times more Potassium, 5.3 times more Selenium and 6.6 times more Zinc than Unenriched White Rice Flour.

Comparison of macro-nutrients per 7 ounces:

• Unenriched White Rice Flour has 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 35.1 times more Fat, 13.5 times more Saturated Fat, 104.7 times more Omega 6, 22.8 times more Sugars, 4.6 times more Fiber and 3.2 times more Protein than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 7 oz.
• Both Unenriched White Rice Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.