Comparing Nutrients in 1 kilogram Wild Rice VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Wild Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	123% 3570kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	188% 3g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	576% 749g	179% 233g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	% 6.7g	% 105g	g per day for Men 19-50 years
Fiber	163% 62g	150% 57g	38g per day for Men 19-50 years
Protein	263% 147g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	421% 67.3mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	238% 950μg	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	54.7% 8.2mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	21% 210mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	582% 5.24mg	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	245% 19.6mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	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	619% 4330mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	542% 59.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	2.1% 77.6g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Wild Rice VS Sunflower Seed Butter per 1 kg

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

• 1 kilogram of Wild Rice has 2.2 times more Vitamin B1 and 1.6 times more Vitamin B2 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.4 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 27.9 times more Vitamin E than Raw Wild Rice.
• Both Wild Rice and Sunflower Seed Butter provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Wild Rice have insufficient amounts of Vitamin C
• Both Raw Wild 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 Wild Rice vs Sunflower Seed Butter:

• 1 kilogram of Wild Rice has 1.2 times more Zinc than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3 times more Calcium, 3 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 37.3 times more Selenium than Raw Wild Rice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wild Rice has 6 times more Omega 3 and 3.2 times more Carbohydrate than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.7 times more Energy, 51.1 times more Fat, 30 times more Saturated Fat, 25.8 times more Omega 6 and 4.2 times more Sugars than Raw Wild Rice.
• Both Wild Rice and Sunflower Seed Butter offer comparable quantities of Fiber and Protein per one kilogram.