Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Sunflower Seed Butter	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	213% 6170kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	11.3% 3.62g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	603% 784g	130g per day for Men 19-50 years
Sugars	145% 105g	21% 15g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 105g	% 15g	g per day for Men 19-50 years
Fiber	150% 57g	111% 42g	38g per day for Men 19-50 years
Protein	309% 173g	131% 73g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cereals, QUAKER, corn grits, instant, plain, dry	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	1622% 19.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	536% 6.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	563% 90mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	108% 1.4mg	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	440% 1760μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	64% 640mg	378% 3780mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	33.3% 0.3mg	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	4844% 388mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	89% 2.05mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	747% 11210mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	1.95% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cereals, QUAKER, corn grits, instant, plain, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 1 kilogram of Sunflower Seed Butter has 4.8 times more Vitamin B5, 3.9 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 457.8 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 36.7 times more Vitamin B1, 4.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Sunflower Seed Butter no Salt.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 1 kilogram of Sunflower Seed Butter has 53.2 times more Copper, 11.1 times more Magnesium, 10.1 times more Manganese, 9.3 times more Phosphorus, 4.3 times more Potassium, 6.1 times more Selenium and 11.9 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 5.9 times more Calcium, 9.4 times more Iron and 373.7 times more Sodium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 1.8 times more Energy, 25.8 times more Fat, 12.9 times more Saturated Fat, 1.7 times more Omega 3, 10.4 times more Omega 6, 7 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 3.4 times more Carbohydrate than Sunflower Seed Butter no Salt.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3