Comparing Nutrients in 1 pound OAT BRAN FLAKES, HEALTH VALLEY VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	59.4% 1724kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 354g	81.4% 106g	130g per day for Men 19-50 years
Sugars	138% 100g	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	95% 36.3g	68% 26g	38g per day for Men 19-50 years
Protein	81% 45.4g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	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	283% 3.4mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.4mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.3% 4.06mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	349% 4.54mg	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	227% 907μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	567% 13.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	605% 544mg	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	16% 2.4mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	36.3% 363mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	163% 13mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	573% 13mg	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	222% 1556mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	219% 120μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	115% 1724mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of OAT BRAN FLAKES, HEALTH VALLEY 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 OAT BRAN FLAKES, HEALTH VALLEY vs Sunflower Seed Butter:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 14.2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin B12 and 44.4 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Vitamin B5 and 43.2 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Sunflower Seed Butter provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for OAT BRAN FLAKES, HEALTH VALLEY vs Sunflower Seed Butter:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 1.3 times more Calcium, 1.4 times more Manganese and 126.7 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 5 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, 3.9 times more Selenium and 2.2 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 1 pound:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 3.3 times more Carbohydrate, 2.1 times more Sugars and 1.4 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Energy, 18.4 times more Fat, 4.7 times more Saturated Fat, 11.4 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Sunflower Seed Butter offer comparable quantities of Omega 3 per one pound.