Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Sunflower Seed Butter	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	84.4% 2449kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	233% 303g	130g per day for Men 19-50 years
Sugars	57.7% 42g	3.6% 2.6g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 2.6g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	122% 68.6g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	23% 91μg	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	12% 10.7mg	0% 0mg	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	606% 91mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	133% 1.2mg	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	204% 16.4mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	564% 254μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	378% 2643mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Sunflower Seed Butter have 1.7 times more Vitamin B2, 10.3 times more Vitamin B9, more Vitamin C and 38.2 times more Vitamin E than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 10.2 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Long-grain Brown Rice provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Sunflower Seed Butter have 7.1 times more Calcium, 5.3 times more Copper, 3.2 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 6.1 times more Selenium and 2.3 times more Zinc than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 1.4 times more Manganese than Sunflower Seed Butter no Salt.
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.7 times more Energy, 17.3 times more Fat, 7.9 times more Saturated Fat, 1.6 times more Omega 3, 10.1 times more Omega 6, 16 times more Sugars, 1.6 times more Fiber and 2.3 times more Protein than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 3.3 times more Carbohydrate than Sunflower Seed Butter no Salt.