Comparing Nutrients in 7 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	24.5% 710kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	121% 157g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 21g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	23% 13g	61.2% 34.3g	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	93% 1.12mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	84% 1.1mg	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	115% 458μg	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	NA	303% 45.4mg	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	0.6% 5.95mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	105% 8.4mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	89.5% 2.06mg	179% 4.1mg	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	27% 189mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Enriched Short-grain White 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 Raw Enriched Short-grain White Rice vs Sunflower Seed Butter:

• 7 ounces of Raw Enriched Short-grain White Rice have 10.7 times more Vitamin B1 than Sunflower Seed Butter.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Raw Enriched Short-grain White Rice vs Sunflower Seed Butter:

• 7 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 seven ounces.
• 7 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Enriched Short-grain White Rice have 3.4 times more Carbohydrate than Sunflower Seed Butter.
• While 7 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.
• 7 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6