Comparing Nutrients in 1 kilogram Rice VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	126% 3650kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	179% 233g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	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	% 105g	g per day for Men 19-50 years
Fiber	34.2% 13g	150% 57g	38g per day for Men 19-50 years
Protein	127% 71.3g	309% 173g	56g per day for Men 19-50 years

Vitamins

	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	58.3% 0.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	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	7.33% 1.1mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	28% 280mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	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	100% 8mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	901% 20.7mg	2.3mg per day for Men 19-50 years
Molybdenum	1427% 642μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	164% 1150mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	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	99% 11mg	445% 49mg	11mg per day for Men 19-50 years
Water	3.14% 116g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Rice vs Sunflower Seed Butter:

• 1 kilogram of Rice has 1.3 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.4 times more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C and 208.1 times more Vitamin E than Raw Regular Long-grain White Rice.
• Both Rice and Sunflower Seed Butter provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Rice have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Regular Long-grain White 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 Rice vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 2.3 times more Calcium, 7.3 times more Copper, 5.2 times more Iron, 12.4 times more Magnesium, 1.9 times more Manganese, 5.8 times more Phosphorus, 5 times more Potassium, 6.9 times more Selenium and 4.5 times more Zinc than Raw Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice has 3.4 times more Carbohydrate than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.7 times more Energy, 83.6 times more Fat, 26 times more Saturated Fat, 1.6 times more Omega 3, 66.7 times more Omega 6, 87.8 times more Sugars, 4.4 times more Fiber and 2.4 times more Protein than Raw Regular Long-grain White Rice.
• 1 kilogram of Rice provide inadequate amounts of Omega 3 and Omega 6