Comparing Nutrients in 1 kilogram Long-grain Brown Rice VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	127% 3670kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	179% 233g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	145% 105g	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	% 6.6g	% 105g	g per day for Men 19-50 years
Fiber	95% 36g	150% 57g	38g per day for Men 19-50 years
Protein	135% 75.4g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Long-grain 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	451% 5.4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	593% 2370μg	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	30% 27mg	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	40% 6mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9% 90mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	1774% 16mg	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	161% 13mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	901% 20.7mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	445% 49mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Long-grain Brown Rice versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Long-grain Brown Rice vs Sunflower Seed Butter:

• 1 kilogram of Long-grain Brown Rice has 10.2 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.7 times more Vitamin B2, 10.3 times more Vitamin B9, more Vitamin C and 38.2 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Sunflower Seed Butter provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Raw Long-grain Brown Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Long-grain Brown Rice vs Sunflower Seed Butter:

• 1 kilogram of Long-grain Brown Rice has 1.4 times more Manganese than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 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 Raw Long-grain Brown Rice.
• 1 kilogram of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Long-grain Brown Rice has 3.3 times more Carbohydrate than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 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 Raw Long-grain Brown Rice.