Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rice Bran	12%	43%	45%

Macro Nutrients

	Roasted Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Energy	40% 1155kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	26% 8.28g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	83.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	76% 99g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	2.46% 1.8g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	58% 22g	110% 41.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	455% 5.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	293% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	621% 8.08mg	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	118% 470μg	31.3% 125μg	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	3.1% 2.78mg	0% 0mg	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	345% 51.8mg	65% 9.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Calcium	14% 139mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	161% 1.44mg	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	94% 7.54mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	369% 1550mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	1226% 28mg	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	327% 2292mg	475% 3328mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	86.7% 2947mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.33% 12g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.8 times more Vitamin B9, more Vitamin C, 5.3 times more Vitamin E and 1.4 times more Vitamin K than Crude Rice Bran.
• While Crude Rice Bran contains 26 times more Vitamin B1, 4.8 times more Vitamin B3 and 5.1 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crude Rice Bran have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 2.5 times more Copper and 5.1 times more Selenium than Crude Rice Bran.
• While Crude Rice Bran contains 4.9 times more Iron, 6.1 times more Magnesium, 6.7 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crude Rice Bran have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat, 4.6 times more Omega 6, 3 times more Sugars and 1.4 times more Protein than Crude Rice Bran.
• While Crude Rice Bran contains 4.6 times more Omega 3, 2.1 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crude Rice Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.