Comparing Nutrients in 5 ounces Oatmeal Reduced-calorie Bread VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 298kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.83g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	% 15g	g per day for Men 19-50 years
Fiber	NA	21.3% 8.08g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	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	41% 0.49mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	60% 0.78mg	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	19.5% 78μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	216% 32.4mg	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

	Oatmeal Reduced-calorie Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	16.3% 163mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	252% 2.26mg	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	40.8% 3.26mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	128% 2.94mg	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	20.2% 142mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oatmeal Reduced-calorie Bread vs Sunflower Seed Butter:

• Oatmeal Reduced-calorie Bread has 6.6 times more Vitamin B1, 1.7 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, 12.2 times more Vitamin B6, 4.3 times more Vitamin B9 and 13.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.

Comparing minerals per 5 ounces for Oatmeal Reduced-calorie Bread vs Sunflower Seed Butter:

• Oatmeal Reduced-calorie Bread has 1.8 times more Calcium, 129.3 times more Sodium and 71 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 16.1 times more Copper, 1.8 times more Iron, 13 times more Magnesium, 3.8 times more Manganese, 6.7 times more Phosphorus, 4.6 times more Potassium, 4.5 times more Selenium and 5.9 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 5 ounces:

• Oatmeal Reduced-calorie Bread has 1.3 times more Omega 3 and 1.9 times more Carbohydrate than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.9 times more Energy, 15.8 times more Fat, 7.8 times more Saturated Fat, 7.6 times more Omega 6 and 2.3 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.