Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Sunflower Seed Butter	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	213% 6170kcal	87% 2520kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	329% 427g	130g per day for Men 19-50 years
Sugars	145% 105g	60% 43.4g	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	30.5% 22g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	% 105g	% 0.3g	g per day for Men 19-50 years
Fiber	150% 57g	158% 60g	38g per day for Men 19-50 years
Protein	309% 173g	222% 125g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	129% 6.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	165% 2.15mg	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	593% 2370μg	105% 420μg	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	30% 27mg	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	1526% 229mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	64% 640mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	252% 2.27mg	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	515% 41.2mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	945% 21.7mg	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	951% 6660mg	303% 2120mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	467% 257μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Commercial Whole-wheat Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Commercial Whole-wheat Bread:

• 1 kilogram of Sunflower Seed Butter has 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and 8.6 times more Vitamin E than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 7.4 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Commercial Whole-wheat Bread provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Commercial Whole-wheat Bread:

• 1 kilogram of Sunflower Seed Butter has 7 times more Copper, 1.7 times more Iron, 4.1 times more Magnesium, 3.1 times more Phosphorus, 2.3 times more Potassium, 4.1 times more Selenium and 2.8 times more Zinc than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 2.5 times more Calcium and 151.7 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Commercial Whole-wheat Bread contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 2.4 times more Energy, 15.8 times more Fat, 6.5 times more Saturated Fat, 6.7 times more Omega 6, 2.4 times more Sugars and 1.4 times more Protein than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 2.8 times more Omega 3, 1.8 times more Carbohydrate and more Fructose than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Commercial Whole-wheat Bread offer comparable quantities of Fiber per one kilogram.