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

Macros Ratio

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

Macro Nutrients

	Cooked Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	20.3% 590kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	% 47.6g	g per day for Men 19-50 years
Fiber	NA	68% 26g	38g per day for Men 19-50 years
Protein	19% 10.7g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	192% 2.5mg	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	2.27% 9.07μg	269% 1075μg	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	13.6% 12.2mg	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	692% 104mg	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 Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	805% 7.24mg	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	11.3% 0.91mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	409% 9.4mg	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	21.4% 150mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	NA	861% 474μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	202% 22mg	11mg per day for Men 19-50 years
Water	8.4% 311g	0.076% 2.8g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Sunflower Seed Butter no Salt contains 2.7 times more Vitamin B1, 10.2 times more Vitamin B2, 16.9 times more Vitamin B3, 2.9 times more Vitamin B5, 9.3 times more Vitamin B6, 118.5 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• 1 pound of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Short-grain White Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Sunflower Seed Butter no Salt contains 64 times more Calcium, 22.2 times more Copper, 20.6 times more Iron, 38.9 times more Magnesium, 5.8 times more Manganese, 20.2 times more Phosphorus, 22.2 times more Potassium and 12.2 times more Zinc than Cooked Short-grain White Rice.
• 1 pound of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Short-grain White Rice has 1.2 times more Carbohydrate than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 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.
• 1 pound of Cooked Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6