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

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	213% 6170kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	221% 287g	130g per day for Men 19-50 years
Sugars	145% 105g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	NA	38g per day for Men 19-50 years
Protein	309% 173g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	45.4% 0.59mg	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	593% 2370μg	148% 590μg	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	30% 27mg	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	1526% 229mg	NA	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

	Sunflower Seed Butter	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	64% 640mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	80% 0.72mg	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	515% 41.2mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	155% 3.57mg	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	951% 6660mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	18.5% 685g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sunflower Seed Butter has 10.2 times more Vitamin B2, 4.5 times more Vitamin B3, 2.9 times more Vitamin B5, 9.3 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 3.1 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 1 kilogram of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Butter has 64 times more Calcium, 22.2 times more Copper, 2.8 times more Iron, 38.9 times more Magnesium, 5.8 times more Manganese, 20.2 times more Phosphorus, 22.2 times more Potassium, 13.9 times more Selenium and 12.2 times more Zinc than Cooked Short-grain White Rice enriched.
• 1 kilogram of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 4.7 times more Energy, 290.5 times more Fat, 91.7 times more Saturated Fat, 5.6 times more Omega 3, 237.5 times more Omega 6 and 7.3 times more Protein than Cooked Short-grain White Rice enriched.
• Both Sunflower Seed Butter and Cooked Short-grain White Rice enriched offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6