Comparing Nutrients in 100 calories Raw Enriched Short-grain White Rice VS Sunflower Seed Butter

Weight per 100 calories

• Raw Enriched Short-grain White Rice: 28g
• Sunflower Seed Butter: 16g

Sunflower Seed Butter no Salt has 1.7 times more energy per unit of mass than Raw Enriched Short-grain White Rice, which is very high in comparison to other foods. Raw Enriched Short-grain White Rice having high energy density.

Discover which food has more nutrients per 100 calories - Raw Enriched Short-grain White Rice or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	9.22% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	2.9% 3.78g	130g per day for Men 19-50 years
Sugars	NA	2.36% 1.7g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	2.06% 0.78g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.03% 0.013mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.67% 0.048mg	6.86% 0.089mg	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	16% 64.5μg	9.6% 38.4μg	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	0.49% 0.44mg	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	NA	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.084% 0.84mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	28.8% 0.26mg	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	14.8% 1.2mg	8.35% 0.67mg	8mg per day for Men 19-50 years
Magnesium	1.53% 6.42mg	12% 50.4mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	14.6% 0.34mg	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	3.8% 26.5mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	0.62% 21.2mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	7.67% 4.2μg	30.8% 17μg	55μg per day for Men 19-50 years
Sodium	0.019% 0.28mg	0.032% 0.49mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.003% 0.1g	3700g per day for Men 19-50 years

Raw Enriched Short-grain White Rice VS Sunflower Seed Butter Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Enriched Short-grain White Rice or Sunflower Seed Butter?

Lets compare vitamin content per 100 calories of Raw Enriched Short-grain White Rice vs Sunflower Seed Butter:

• 100 calories of Raw Enriched Short-grain White Rice have 18.4 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 2 times more Vitamin B2 and 1.9 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Sunflower Seed Butter provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B2
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Raw Enriched Short-grain White Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Raw Enriched Short-grain White Rice vs Sunflower Seed Butter:

• 100 calories of Raw Enriched Short-grain White Rice have 1.8 times more Iron than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 4.4 times more Copper, 7.8 times more Magnesium, 4.1 times more Phosphorus, 4.4 times more Potassium, 4 times more Selenium and 2.6 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Sunflower Seed Butter contain similar levels of Manganese per 100 calories.
• 100 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Raw Enriched Short-grain White Rice as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Enriched Short-grain White Rice have 5.8 times more Carbohydrate than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 61.6 times more Fat, 19.4 times more Saturated Fat, 49.6 times more Omega 6 and 1.5 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Sunflower Seed Butter offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6
• Both Raw Enriched Short-grain White Rice as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 100 calories.