Comparing Nutrients in 14 ounces Brown Rice VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Brown Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	49.5% 1437kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 302g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	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	% 41.7g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	53% 29.8g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Brown 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	137% 1.64mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	168% 2.2mg	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	20% 79.4μg	235% 941μg	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	12% 10.7mg	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	606% 91mg	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

	Brown Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	13% 131mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	704% 6.34mg	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	89.3% 7.14mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	646% 15mg	358% 8.23mg	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	150% 1048mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	NA	753% 414μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	73% 8mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.067% 2.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brown Rice vs Sunflower Seed Butter:

• Raw Medium-grain Brown Rice has 7.8 times more Vitamin B1 and 1.3 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 11.9 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Sunflower Seed Butter no Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Medium-grain Brown Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brown Rice vs Sunflower Seed Butter:

• Raw Medium-grain Brown Rice has 1.8 times more Manganese than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.9 times more Calcium, 5.8 times more Copper, 2.3 times more Iron, 2.2 times more Magnesium, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.4 times more Zinc than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Raw Medium-grain Brown Rice has 3.3 times more Carbohydrate than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.7 times more Energy, 20.6 times more Fat, 8.7 times more Saturated Fat, 10.6 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Sunflower Seed Butter no Salt have similar amounts of Omega 3 per 14 oz.
• Both Raw Medium-grain Brown Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.