Comparing Nutrients in 500 calories Cooked Oat Bran VS Sunflower Seed Butter

Weight per 500 calories

• Cooked Oat Bran: 1250g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 15.4 times more energy per unit of mass than Cooked Oat Bran, which is very high in comparison to other foods. Cooked Oat Bran having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Oat Bran or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Oat Bran	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	6.37% 2.04g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.54g	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	% 8.5g	g per day for Men 19-50 years
Fiber	85.5% 32.5g	12% 4.6g	38g per day for Men 19-50 years
Protein	71.7% 40g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	167% 2mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	34.3% 0.45mg	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	18.8% 75μg	48% 192μg	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	2.43% 2.2mg	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	NA	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	12.5% 125mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	144% 1.3mg	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	138% 11mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	524% 12mg	73% 1.68mg	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	213% 1488mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.5mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.63mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	28.4% 1050g	0.014% 0.5g	3700g per day for Men 19-50 years

Cooked Oat Bran VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Oat Bran or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Cooked Oat Bran vs Sunflower Seed Butter:

• 500 calories of Cooked Oat Bran have 46.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 2.9 times more Vitamin B5 than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 3 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Oat Bran.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Cooked Oat Bran as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Oat Bran vs Sunflower Seed Butter:

• 500 calories of Cooked Oat Bran have 2.4 times more Calcium, 3.3 times more Iron, 2 times more Magnesium, 7.2 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Zinc and 2089.8 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.6 times more Copper than Cooked Oat Bran.
• Both Cooked Oat Bran and Sunflower Seed Butter contain similar levels of Selenium per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Oat Bran have 4.6 times more Omega 3, 7.6 times more Carbohydrate, 7 times more Fiber and 2.9 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 4.2 times more Fat, 1.9 times more Saturated Fat and 1.9 times more Omega 6 than Cooked Oat Bran.
• Both Cooked Oat Bran and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3