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

Weight per 300 calories

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

Sunflower Seed Butter has 5 times more energy per 100g than Cooked parboiled Long-grain White Rice. It has very high energy density when compared to other foods. Cooked parboiled Long-grain White Rice having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seed Butter	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.56% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	29.3% 0.38mg	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	29% 115μg	1.83% 7.3μg	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	1.46% 1.3mg	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	74% 11mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 300 calories of Sunflower Seed Butter have 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.
• While 300 kcal of Cooked parboiled Long-grain White Rice contain 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 no Salt.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 300 calories of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Sunflower Seed Butter have 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 Sunflower Seed Butter and Cooked parboiled Long-grain White Rice 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 Sunflower Seed Butter no Salt as well as Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Butter have 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.
• While 300 kcal of Cooked parboiled Long-grain White Rice contain 5.6 times more Carbohydrate than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked parboiled Long-grain White Rice 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 Sunflower Seed Butter no Salt as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in 300 calories.