Comparing Nutrients in 14 ounces Fortified Instant Oats VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Fortified Instant Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	49.5% 1437kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	71% 93g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	57.7% 42g	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	0.55% 0.4g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 41.7g	g per day for Men 19-50 years
Fiber	104% 39.7g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	340% 3064μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	168% 2.2mg	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	31.8% 127μg	235% 941μg	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	12% 10.7mg	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	13.5% 2.02mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	139% 1393mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	704% 6.34mg	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	1226% 98mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	584% 13.4mg	358% 8.23mg	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	240% 1679mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Fortified Instant Oats versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fortified Instant Oats vs Sunflower Seed Butter:

• 14 ounces of Fortified Instant Oats have 8.4 times more Vitamin B1 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 3.3 times more Vitamin B2, 6.5 times more Vitamin B3, 6.9 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and 44.9 times more Vitamin E than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Sunflower Seed Butter provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Dry Plain Fortified Instant Oats as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fortified Instant Oats vs Sunflower Seed Butter:

• 14 ounces of Fortified Instant Oats have 5.5 times more Calcium, 6 times more Iron, 1.6 times more Manganese and 73.3 times more Sodium than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 4.4 times more Copper, 2.4 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 4.5 times more Selenium and 1.9 times more Zinc than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fortified Instant Oats have 1.4 times more Omega 3, 3 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 8 times more Fat, 3.5 times more Saturated Fat, 4 times more Omega 6, 7 times more Sugars and 1.4 times more Protein than Dry Plain Fortified Instant Oats.