Comparing Nutrients in 100 grams 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	11% 316kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	0.28% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	24% 13.4g	30.7% 17.2g	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	229% 2.75mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	212% 34mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	62% 0.81mg	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	15.8% 63μg	59.5% 238μg	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	1.56% 1.4mg	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	33% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.7% 57mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	204% 1.83mg	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	232% 18.5mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	186% 781mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	618% 14.2mg	92% 2.1mg	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	240% 1677mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	43.7% 1485mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	55% 6.04mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.13g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.