Comparing Nutrients in 1 pound Oat Flour VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oat Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	63% 1833kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.4g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	85% 14.4g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	81.4% 106g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	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	% 0.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 47.6g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	68% 26g	38g per day for Men 19-50 years
Protein	119% 66.5g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	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	262% 3.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	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	36.3% 145μg	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	0% 0mg	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	21% 3.18mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	25% 249mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	227% 18mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	793% 18.2mg	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	293% 2050mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	202% 22mg	11mg per day for Men 19-50 years
Water	1.05% 38.8g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Oat Flour 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 Flour vs Sunflower Seed Butter:

• 1 pound of Oat Flour has 13.1 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 5.8 times more Vitamin B5, 4.4 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and 32.7 times more Vitamin E than Partially Debranned Oat Flour.
• 1 pound of Oat Flour have insufficient amounts of Vitamin C
• Both Partially Debranned Oat Flour 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 Oat Flour vs Sunflower Seed Butter:

• 1 pound of Oat Flour has 1.9 times more Manganese than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 3.7 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium and 1.5 times more Zinc than Partially Debranned Oat Flour.
• Both Oat Flour and Sunflower Seed Butter contain similar levels of Calcium and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Flour has 2.9 times more Omega 3 and 2.8 times more Carbohydrate than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Energy, 6.1 times more Fat, 2.9 times more Saturated Fat, 3.1 times more Omega 6 and 13.2 times more Sugars than Partially Debranned Oat Flour.
• Both Oat Flour and Sunflower Seed Butter offer comparable quantities of Fiber and Protein per one pound.