Comparing Nutrients in 1 pound Hard white Wheat VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Hard white Wheat	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	53.5% 1551kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	81.4% 106g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	146% 55.3g	68% 26g	38g per day for Men 19-50 years
Protein	92% 51.3g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	146% 1.76mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	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	43% 172μg	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	30.5% 4.6mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	14.5% 145mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	259% 20.7mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	754% 17.3mg	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	230% 1610mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	NA	861% 474μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	202% 22mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard white Wheat VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Hard white Wheat 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 Hard white Wheat vs Sunflower Seed Butter:

• 1 pound of Hard white Wheat has 7.3 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 22.7 times more Vitamin E than Hard white Wheat.
• Both Hard white Wheat and Sunflower Seed Butter provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Hard white Wheat have insufficient amounts of Vitamin C
• Both Hard white Wheat 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 Hard white Wheat vs Sunflower Seed Butter:

• 1 pound of Hard white Wheat has 1.8 times more Manganese than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2 times more Calcium, 4.4 times more Copper, 3.3 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Hard white Wheat.
• Both Hard white Wheat and Sunflower Seed Butter contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hard white Wheat has 3.3 times more Carbohydrate and 2.1 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.8 times more Energy, 32.3 times more Fat, 16.9 times more Saturated Fat, 1.4 times more Omega 3, 13.6 times more Omega 6, 25.7 times more Sugars and 1.5 times more Protein than Hard white Wheat.