Comparing Nutrients in 1 kilogram Raw Enriched Short-grain White Rice VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	123% 3580kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	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	73.7% 28g	150% 57g	38g per day for Men 19-50 years
Protein	116% 65g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White 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	471% 5.65mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	578% 2310μg	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

	Raw Enriched Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3% 30mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	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	529% 42.3mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	136% 950mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	445% 49mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Enriched Short-grain White Rice vs Sunflower Seed Butter:

• Raw Enriched Short-grain White Rice has 10.7 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Sunflower Seed Butter no Salt have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Enriched Short-grain White Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Enriched Short-grain White Rice vs Sunflower Seed Butter:

• Sunflower Seed Butter no Salt contains 21.3 times more Calcium, 7.6 times more Copper, 13.5 times more Magnesium, 2 times more Manganese, 7 times more Phosphorus, 7.6 times more Potassium, 6.9 times more Selenium and 4.4 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Sunflower Seed Butter no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Enriched Short-grain White Rice has 3.4 times more Carbohydrate than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.7 times more Energy, 106.2 times more Fat, 33.4 times more Saturated Fat, 2.1 times more Omega 3, 85.4 times more Omega 6, 2 times more Fiber and 2.7 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.