Comparing Nutrients in 300 calories Oat Bran Bread VS Sunflower Seed Butter

Weight per 300 calories

• Oat Bran Bread: 127g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 2.6 times more energy per unit of mass than Oat Bran Bread, which is very high in comparison to other foods. Oat Bran Bread having above average energy density.

Discover which food has more nutrients per 300 calories - Oat Bran Bread or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oat Bran Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	7.07% 5.12g	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	% 5.1g	g per day for Men 19-50 years
Fiber	15% 5.72g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.28% 2.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.14% 0.093mg	20.6% 0.27mg	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	25.7% 103μg	29% 115μg	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	1.46% 1.3mg	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	3.73% 0.56mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	8.26% 82.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	86.3% 0.78mg	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	49.6% 3.97mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.5mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	44% 1mg	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	25.6% 179mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.008% 0.3g	3700g per day for Men 19-50 years

Oat Bran Bread VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oat Bran Bread or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Oat Bran Bread vs Sunflower Seed Butter:

• 300 calories of Oat Bran Bread have 24.9 times more Vitamin B1, 5.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.9 times more Vitamin B6 and 19.9 times more Vitamin E than Oat Bran Bread.
• Both Oat Bran Bread and Sunflower Seed Butter provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Oat Bran Bread have insufficient amounts of Vitamin E
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Oat Bran Bread as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oat Bran Bread vs Sunflower Seed Butter:

• 300 calories of Oat Bran Bread have 2.7 times more Calcium, 2 times more Iron and 307.6 times more Sodium than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 4.5 times more Copper, 3.4 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Sunflower Seed Butter contain similar levels of Manganese per 300 calories.
• 300 calories of Oat Bran Bread lack sufficient amounts of Potassium
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Bran Bread have 5.4 times more Omega 3, 4.5 times more Carbohydrate, 1.9 times more Sugars, 2.1 times more Fiber and 1.6 times more Protein than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 4.8 times more Fat, 2.6 times more Saturated Fat and 2.3 times more Omega 6 than Oat Bran Bread.
• Both Oat Bran Bread and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3