Comparing Nutrients in 100 calories Rice Bran BreadVS Sunflower Seeds

Weight per 100 calories

Rice Bran Bread

41.2g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 2.4 times more energy per unit of mass than Rice Bran Bread, which is very high in comparison to other foods. Rice Bran Bread having above average energy density.

Which food has more nutrients per 100 calories - Rice Bran Bread or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Rice Bran Bread

14%

16%

70%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Rice Bran Breadvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.95%1.9g

Fat

9.1%8.8g

1.9 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.91%0.29g

Saturated Fat

2.4%0.76g

0.29 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.73%0.044g

Omega 3

0.64%0.01g

0.044 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4%0.68g

Omega 6

23.2%3.95g

0.68 gvs3.95 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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13.8%18g

Carbohydrate

2.63%3.42g

18 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.65%1.92g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.92 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.3%2g

Fiber

3.88%1.47g

2 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.54%3.66g

Protein

6.35%3.56g

3.66 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rice Bran Breadvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.4%0.27mg

Vitamin B1

21%0.25mg

Thiamine

0.27 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.5%0.12mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.12 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.5%2.8mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.4%0.32mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.32 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.5%0.11mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.11 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.85%35.4μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

35.4 μgvs39 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

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 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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1.8%0.27mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.27 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.41 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rice Bran Breadvs Sunflower Seeds

2.84%28.4mg

Calcium

1.34%13.4mg

28.4 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.4%0.076mg

Copper

34.2%0.31mg

0.076 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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18.6%1.5mg

Iron

11.2%0.9mg

1.5 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.84%33mg

Magnesium

13.3%55.7mg

33 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.4%0.65mg

Manganese

14.5%0.33mg

0.65 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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10.5%73.3mg

Phosphorus

16%113mg

73.3 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.6%88.5mg

Potassium

3.25%110mg

88.5 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.5%12μg

Selenium

16.5%9.08μg

12 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.38%111mg

Sodium

0.1%1.54mg

111 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.9%0.54mg

Zinc

7.8%0.86mg

0.54 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.46%17g

Water

0.022%0.81g

17 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Rice Bran Bread vs Sunflower Seeds:

Rice Bran Bread has 2 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B6 and 22.5 times more Vitamin E than Rice Bran Bread.
Both Rice Bran Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
Both Rice Bran Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Rice Bran Bread vs Sunflower Seeds:

Rice Bran Bread has 2.1 times more Calcium, 1.7 times more Iron, 2 times more Manganese, 1.3 times more Selenium and 71.8 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Zinc than Rice Bran Bread.
Both Rice Bran Bread and Dried Sunflower Seed Kernels have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Rice Bran Bread has 4.2 times more Omega 3, 5.2 times more Carbohydrate, 4.3 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.7 times more Fat, 2.6 times more Saturated Fat and 5.8 times more Omega 6 than Rice Bran Bread.
Both Rice Bran Bread and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Rice Bran Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rice Bran BreadVS Rye BreadSunflower SeedsVS Rye BreadRice Bran BreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Rice Bran BreadVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Rice Bran Bread or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: