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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Sunflower Seed Butter	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	84.4% 2449kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	38.2% 12.2g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	262% 341g	130g per day for Men 19-50 years
Sugars	57.7% 42g	243% 176g	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	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	122% 68.6g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	NA	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	541% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	564% 7.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	539% 86.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	665% 8.65mg	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	235% 941μg	1525% 6100μg	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	12% 10.7mg	0.44% 0.4mg	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	606% 91mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	25.4% 254mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	66.6% 0.6mg	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	204% 16.4mg	981% 78.5mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	NA	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	378% 2643mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	192% 2874mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	590% 65mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.27% 9.92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 14 ounces of Sunflower Seed Butter have 3.2 times more Vitamin B5, 27 times more Vitamin C and 54.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 30.8 times more Vitamin B1, 11.3 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B6 and 6.5 times more Vitamin B9 than Sunflower Seed Butter no Salt.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 14 ounces of Sunflower Seed Butter have 5.8 times more Calcium, 10.6 times more Copper, 5.7 times more Magnesium, 4 times more Phosphorus, 3.1 times more Potassium and 16.1 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 4.8 times more Iron, 241.3 times more Sodium and 3.3 times more Zinc than Sunflower Seed Butter no Salt.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.6 times more Energy, 11.4 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 3, 13.5 times more Omega 6, 2.2 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.7 times more Carbohydrate and 4.2 times more Sugars than Sunflower Seed Butter no Salt.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3