Comparing Nutrients in 1 pound Cereals ready-to-eat, granola, homemade VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	76.5% 2218kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	173% 2.77g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	192% 32.6g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	81.4% 106g	130g per day for Men 19-50 years
Sugars	124% 90g	66% 48g	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	% 47.6g	g per day for Men 19-50 years
Fiber	106% 40.4g	68% 26g	38g per day for Men 19-50 years
Protein	111% 62g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	192% 2.5mg	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	95% 381μg	269% 1075μg	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	6.05% 5.44mg	13.6% 12.2mg	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	336% 50.3mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	34.5% 345mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	805% 7.24mg	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	224% 18mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	788% 18mg	409% 9.4mg	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	279% 1955mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, granola, homemade versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, granola, homemade vs Sunflower Seed Butter:

• 1 pound of Cereals ready-to-eat, granola, homemade has 10.3 times more Vitamin B1 and 2.2 times more Vitamin B2 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9, 2.3 times more Vitamin C and 2.1 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• 1 pound of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, granola, homemade as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, granola, homemade vs Sunflower Seed Butter:

• 1 pound of Cereals ready-to-eat, granola, homemade has 1.9 times more Manganese than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.5 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus and 4.1 times more Selenium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Sunflower Seed Butter contain similar levels of Calcium, Iron, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, granola, homemade has 12.2 times more Omega 3, 2.3 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Energy, 2.3 times more Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Sunflower Seed Butter offer comparable quantities of Saturated Fat per one pound.