I just built an i5-10400F with the Asrock Z490M-ITX/ac and I'm very satisfied. I had a Ryzen 3600 in the same case/cooler and I couldn't make the build silent enough for me.
My RAM is G.Skill Ripjaws B-Die 3600MHz with CL16 (XMP), works perfectly on the ASRock board. I bought the RAM for Ryzen, I wouldn't bother buying so expensive RAM for Intel.
After BIOS-Update the ASRock board is clocking the 10400F at 4000MHz all cores continuously, 4100MHz short boosts on 1-2 cores, as far I have seen during benchmarking. They call it Base Frequency Boost, kind of automatic overclocking. You can't tweak it (like voltages or frequencies) at all, at least I couldn't find anything in the current BIOS. If Intel ever prevent this, I'll just go for the 10600KF if I will need it.
The board has two empty M.2 PCIe Gen3 x4 sockets on the top side (beside the WiFi socket!) and 2,5G LAN, you don't get all that on B450 boards for that money.
More here:
Afterwards sanity check Ryzen 3600 vs. i5 10400F temps
Please don't call me Intel-fanboy
I just wanted my first SFF-build to be air cooled, silent and gaming-capable. I have started with AMD and ended at Intel. I'm sure with more capable cooling and more capable CPUs, Ryzen would very probably be the more silent and more efficient choice. But in my case, 10400F really behaved thermally much friendlier than Ryzen 3600. Underclocking/undervolting Ryzen could also be a way, however, this is not very straightforward way, as I found out googling.