Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Cooked Short-grain White Rice enriched

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	42.2% 1224kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	44% 57g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	NA	38g per day for Men 19-50 years
Protein	61.2% 34.3g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	9% 0.12mg	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	118% 470μg	29.3% 117μg	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	5.95% 5.36mg	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	303% 45.4mg	NA	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

	Sunflower Seed Butter	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	12.7% 127mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	16% 0.14mg	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	102% 8.18mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	31% 0.71mg	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	189% 1322mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	1.5% 51.6mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cooked Short-grain White Rice enriched per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Cooked Short-grain White Rice enriched:

• 7 ounces of Sunflower Seed Butter have 10.2 times more Vitamin B2, 4.5 times more Vitamin B3, 2.9 times more Vitamin B5, 9.3 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 7 oz of Cooked Short-grain White Rice enriched contain 3.1 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 7 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 64 times more Calcium, 22.2 times more Copper, 2.8 times more Iron, 38.9 times more Magnesium, 5.8 times more Manganese, 20.2 times more Phosphorus, 22.2 times more Potassium, 13.9 times more Selenium and 12.2 times more Zinc than Cooked Short-grain White Rice enriched.
• 7 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 4.7 times more Energy, 290.5 times more Fat, 91.7 times more Saturated Fat, 5.6 times more Omega 3, 237.5 times more Omega 6 and 7.3 times more Protein than Cooked Short-grain White Rice enriched.
• Both Sunflower Seed Butter and Cooked Short-grain White Rice enriched offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6