Comparing Nutrients in 7 ounces Long-grain Brown Rice VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Long-grain Brown Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	25% 728kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	29% 21g	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% 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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 21g	g per day for Men 19-50 years
Fiber	19% 7.14g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	26.7% 15g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown 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	89.5% 1.07mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	118% 470μg	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	5.95% 5.36mg	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	7.94% 1.2mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.8% 18mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	352% 3.17mg	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	32% 2.56mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	179% 4.1mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88% 617mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Long-grain Brown Rice versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Long-grain Brown Rice vs Sunflower Seed Butter:

• 7 ounces of Long-grain Brown Rice have 10.2 times more Vitamin B1 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Vitamin B2, 10.3 times more Vitamin B9, more Vitamin C and 38.2 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Sunflower Seed Butter provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Raw Long-grain Brown Rice as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Long-grain Brown Rice vs Sunflower Seed Butter:

• 7 ounces of Long-grain Brown Rice have 1.4 times more Manganese than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 7.1 times more Calcium, 5.3 times more Copper, 3.2 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 6.1 times more Selenium and 2.3 times more Zinc than Raw Long-grain Brown Rice.
• 7 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Long-grain Brown Rice have 3.3 times more Carbohydrate than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 17.3 times more Fat, 7.9 times more Saturated Fat, 1.6 times more Omega 3, 10.1 times more Omega 6, 16 times more Sugars, 1.6 times more Fiber and 2.3 times more Protein than Raw Long-grain Brown Rice.