Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	52% 1504kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	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	237% 309g	71% 93g	130g per day for Men 19-50 years
Sugars	91% 66.2g	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	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	% 41.7g	g per day for Men 19-50 years
Fiber	86.7% 33g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	80.7% 45g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	157% 1413μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	237% 38mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	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	716% 2866μg	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	50.7% 45.6mg	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	129% 19.3mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	79.8% 798mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	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	1454% 116mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	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	210% 1472mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	92% 1377mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	259% 28.5mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares 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 Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Sunflower Seed Butter:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 12.9 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 4.3 times more Vitamin C than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 4.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares 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 Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Sunflower Seed Butter:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 3.1 times more Calcium, 7.1 times more Iron, 1.5 times more Manganese, 115.7 times more Sodium and 1.5 times more Zinc than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 3.4 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium and 15.1 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 1.4 times more Omega 3, 3.3 times more Carbohydrate, 1.6 times more Sugars and 1.5 times more Fiber than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.6 times more Energy, 11.4 times more Fat, 5.4 times more Saturated Fat, 6.7 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.