Comparing Nutrients in 5 ounces Raw Enriched Short-grain White Rice VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

	Raw Enriched Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.5% 507kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	% 15g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	60% 0.78mg	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	82% 327μg	84% 336μg	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	4.25% 3.83mg	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	216% 32.4mg	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

	Raw Enriched Short-grain White Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	252% 2.26mg	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	75% 6mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	128% 2.94mg	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	19.2% 135mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Enriched Short-grain White Rice versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Enriched Short-grain White Rice vs Sunflower Seed Butter:

• 5 ounces of Raw Enriched Short-grain White Rice have 10.7 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Enriched Short-grain White Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Enriched Short-grain White Rice vs Sunflower Seed Butter:

• 5 oz of Sunflower Seed Butter no Salt contain 21.3 times more Calcium, 7.6 times more Copper, 13.5 times more Magnesium, 2 times more Manganese, 7 times more Phosphorus, 7.6 times more Potassium, 6.9 times more Selenium and 4.4 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Sunflower Seed Butter contain similar levels of Iron per five ounces.
• 5 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Enriched Short-grain White Rice have 3.4 times more Carbohydrate than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 106.2 times more Fat, 33.4 times more Saturated Fat, 2.1 times more Omega 3, 85.4 times more Omega 6, 2 times more Fiber and 2.7 times more Protein than Raw Enriched Short-grain White Rice.
• 5 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6