Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rice Bran	12%	43%	45%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Energy	20.4% 592kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.24% 0.9g	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% 0g	0.28% 0.2g	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	% 0.74g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.5g	g per day for Men 19-50 years
Fiber	28% 10.6g	55.3% 21g	38g per day for Men 19-50 years
Protein	36% 20g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	26.7% 0.32mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	313% 4.07mg	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	58.5% 234μg	15.8% 63μg	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	1.22% 1.1mg	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	242% 36.3mg	33% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rice Bran	Recommended Dietary Allowance
Calcium	8.7% 87mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	81% 0.73mg	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	53.5% 4.3mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	186% 781mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	618% 14.2mg	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	163% 1139mg	240% 1677mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	43.7% 1485mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	55% 6.04mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.17% 6.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Rice Bran:

• Oil Roasted Sunflower Seed Kernels have 3.7 times more Vitamin B9, more Vitamin C, 7.4 times more Vitamin E and 1.6 times more Vitamin K than Crude Rice Bran.
• While Crude Rice Bran contains 8.6 times more Vitamin B1, 8.2 times more Vitamin B3 and 5.1 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crude Rice Bran have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Rice Bran:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Calcium, 2.5 times more Copper and 5 times more Selenium than Crude Rice Bran.
• While Crude Rice Bran contains 4.3 times more Iron, 6.1 times more Magnesium, 6.8 times more Manganese, 1.5 times more Phosphorus and 3.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crude Rice Bran have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Energy, 2.5 times more Fat, 1.7 times more Saturated Fat, 4.8 times more Omega 6, 3.5 times more Sugars and 1.5 times more Protein than Crude Rice Bran.
• While Crude Rice Bran contains 3.9 times more Omega 3, 2.2 times more Carbohydrate and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Crude Rice Bran have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.