Comparing Nutrients in 300 calories Cooked parboiled Long-grain White Rice VS Sunflower Seed Butter

Weight per 300 calories

• Cooked parboiled Long-grain White Rice: 244g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 5 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is very high in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked parboiled Long-grain White Rice or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	7.07% 5.12g	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	0.067% 0.049g	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	% 0.024g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 5.1g	g per day for Men 19-50 years
Fiber	5.78% 2.2g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-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	15% 0.18mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	20.6% 0.27mg	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	1.83% 7.3μg	29% 115μg	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	1.46% 1.3mg	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	0.16% 0.024mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	86.3% 0.78mg	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	7.3% 0.59mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	44% 1mg	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	19% 134mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.008% 0.3g	3700g per day for Men 19-50 years

Cooked Parboiled Long-grain White Rice VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked parboiled Long-grain White Rice or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Cooked parboiled Long-grain White Rice vs Sunflower Seed Butter:

• 300 calories of Cooked parboiled Long-grain White Rice have 7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.7 times more Vitamin B2, 15.7 times more Vitamin B9 and 456.3 times more Vitamin E than Cooked parboiled Long-grain White Rice.
• 300 calories of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Cooked parboiled Long-grain White Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked parboiled Long-grain White Rice vs Sunflower Seed Butter:

• 300 kcal of Sunflower Seed Butter no Salt contain 4.5 times more Copper, 3.4 times more Iron, 6.9 times more Magnesium, 2.4 times more Phosphorus, 2.1 times more Potassium, 2.2 times more Selenium and 2.6 times more Zinc than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Sunflower Seed Butter contain similar levels of Manganese per 300 calories.
• 300 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked parboiled Long-grain White Rice as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked parboiled Long-grain White Rice have 5.6 times more Carbohydrate than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 29.7 times more Fat, 12.6 times more Saturated Fat, 26.2 times more Omega 6, 19.1 times more Sugars and 1.3 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Sunflower Seed Butter offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Cooked parboiled Long-grain White Rice as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 300 calories.