Comparing Nutrients in 1 kilogram Cooked Medium-grain White Rice enriched VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	45% 1300kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	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	7.9% 3g	150% 57g	38g per day for Men 19-50 years
Protein	42.5% 24g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	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	139% 1.67mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	423% 5.5mg	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	145% 580μg	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	NA	1526% 229mg	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

	Cooked Medium-grain White Rice enriched	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3% 30mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	186% 15mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	901% 20.7mg	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	53% 370mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	445% 49mg	11mg per day for Men 19-50 years
Water	18.5% 686g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Medium-grain White Rice enriched 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 Cooked Medium-grain White Rice enriched vs Sunflower Seed Butter:

• 1 kilogram of Cooked Medium-grain White Rice enriched has 3.2 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 10.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.8 times more Vitamin B5, 11 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• 1 kilogram of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cooked Medium-grain White Rice enriched 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 Cooked Medium-grain White Rice enriched vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 21.3 times more Calcium, 42 times more Copper, 2.8 times more Iron, 23.9 times more Magnesium, 5.5 times more Manganese, 18 times more Phosphorus, 19.9 times more Potassium, 13.9 times more Selenium and 11.6 times more Zinc than Cooked Medium-grain White Rice enriched.
• 1 kilogram of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Medium-grain White Rice enriched has 1.2 times more Carbohydrate than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 4.7 times more Energy, 262.9 times more Fat, 82.1 times more Saturated Fat, 5 times more Omega 3, 211.7 times more Omega 6, 19 times more Fiber and 7.3 times more Protein than Cooked Medium-grain White Rice enriched.
• 1 kilogram of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber