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Comparing Nutrients in 100 grams Rice BranVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Rice Bran
12%
43%
45%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

11%316kcal
Energy
20%584kcal
316 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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21.5%21g
Fat
53%51.5g
21 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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13%4.17g
Saturated Fat
14%4.46g
4.17 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19.8%0.32g
Omega 3
3.75%0.06g
0.32 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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42%7.14g
Omega 6
136%23g
7.14 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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38.2%49.7g
Carbohydrate
15.4%20g
49.7 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.24%0.9g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.9 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.28%0.2g
Fructose
NA
≤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]
0.2 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.2g
Glucose
NA
0.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.5g
Sucrose
%2.5g
0.5 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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55.3%21g
Fiber
22.6%8.6g
21 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.4g
Protein
37%20.8g
13.4 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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229%2.75mg
Vitamin B1
123%1.48mg
Thiamine
2.75 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22%0.28mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.28 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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212%34mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
34 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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148%7.4mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
7.4 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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313%4.07mg
Vitamin B6
103%1.35mg
Pyridoxine
4.07 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15.8%63μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
63 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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33%4.9mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
4.9 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.9μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.9 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.7%57mg
Calcium
7.8%78mg
57 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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81%0.73mg
Copper
200%1.8mg
0.73 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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232%18.5mg
Iron
65.6%5.25mg
18.5 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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186%781mg
Magnesium
77.4%325mg
781 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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618%14.2mg
Manganese
84.8%1.95mg
14.2 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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240%1677mg
Phosphorus
94%660mg
1677 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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43.7%1485mg
Potassium
19%645mg
1485 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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28.4%15.6μg
Selenium
96%53μg
15.6 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
0.6%9mg
5 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55%6.04mg
Zinc
45.5%5mg
6.04 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.13g
Water
0.13%4.73g
6.13 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Rice Bran vs Sunflower Seeds:
Comparing minerals per 100 grams for Rice Bran vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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