Below are the shares of nutrition expert Suvarna Sawant (India).
Compare nutritional ingredients
- Fat composition:
According to research by the Journal of Food Science and Technology, rice bran oil has about 23% saturated fat, 44% monounsaturated fat and 30% polyunsaturated fat.
In sunflower oil, the composition varies depending on the type. Sunflower oil has a high oleic content, especially rich in monounsaturated fats (about 80 to 90%), which are beneficial for heart health.
- Antioxidants and nutrients:
Rice bran oil is rich in oryzanol, an antioxidant that helps lower cholesterol levels and may provide anti-inflammatory benefits. It also contains vitamin E in the form of tocopherol and tocotrienol, which help protect cells from damage.
Sunflower oil is high in vitamin E, especially tocopherols, which have antioxidant effects and support skin health.
Which oil is better?
Rice bran oil may be better for cholesterol control and for people who want to balance their fat and cholesterol intake. On the other hand, sunflower oil has high oleic content which is good for heart health. However, these oils must be used carefully and should not be overheated.
Dosage of rice bran oil and sunflower oil
For most adults, 2 to 3 tablespoons (about 30 to 45 ml) of rice bran oil is recommended. This amount should be adjusted based on your overall diet, calorie needs, and the type of fat you are consuming.
Similar to rice bran oil, you should also use 2 to 3 tablespoons of sunflower oil per day. This amount is adjusted based on your specific dietary needs and health goals.
