Comparing Nutrients in 14 ounces Cereals ready-to-eat, wheat, puffed, fortified VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	50% 1445kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	NA	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	243% 316g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	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	46% 17.5g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	104% 58.3g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	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	860% 10.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	876% 140mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	606% 91mg	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

	Cereals ready-to-eat, wheat, puffed, fortified	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	11% 111mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	704% 6.34mg	0.9mg per day for Men 19-50 years
Fluoride	2.68% 107μg	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	1573% 126mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	137% 575mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	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	201% 1409mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	888% 489μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	85% 9.37mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat, puffed, fortified VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, wheat, puffed, fortified 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, wheat, puffed, fortified vs Sunflower Seed Butter:

• 14 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 49.1 times more Vitamin B1, 11 times more Vitamin B2 and 5.2 times more Vitamin B3 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.3 times more Vitamin B5, 3.2 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• 14 ounces of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, wheat, puffed, fortified vs Sunflower Seed Butter:

• 14 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 7.7 times more Iron than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.3 times more Calcium, 3.9 times more Copper, 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Sunflower Seed Butter contain similar levels of Manganese and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 3.4 times more Carbohydrate than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 46 times more Fat, 23.4 times more Saturated Fat and 1.3 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Sunflower Seed Butter offer comparable quantities of Protein per 14 ounces.