Comparing Nutrients in 5 ounces Breakfast bar, corn flake crust with fruit VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	18.4% 533kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	25.4% 33g	130g per day for Men 19-50 years
Sugars	68.6% 49.8g	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	7.83% 2.98g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	11% 6.24g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	96% 862μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	38.3% 153μg	84% 336μg	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	4.25% 3.83mg	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	7.2% 1.08mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.8% 58mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	15.7% 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	86% 6.9mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	NA	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	21% 146mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Breakfast bar, corn flake crust with fruit versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Breakfast bar, corn flake crust with fruit vs Sunflower Seed Butter:

• 5 ounces of Breakfast bar, corn flake crust with fruit have 18.9 times more Vitamin B1, 6.7 times more Vitamin B2, 2 times more Vitamin B3 and 2.5 times more Vitamin B6 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain more Vitamin B5, 2.2 times more Vitamin B9, more Vitamin C and 30.1 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• 5 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5 and Vitamin C
• Both Breakfast bar, corn flake crust with fruit as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Breakfast bar, corn flake crust with fruit vs Sunflower Seed Butter:

• 5 ounces of Breakfast bar, corn flake crust with fruit have 112.3 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.6 times more Calcium, 16 times more Copper, 11.5 times more Magnesium, 6.5 times more Phosphorus, 2.9 times more Potassium and 7 times more Selenium than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Sunflower Seed Butter contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breakfast bar, corn flake crust with fruit have 3.1 times more Carbohydrate and 3.3 times more Sugars than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.6 times more Energy, 7.4 times more Fat, 3.1 times more Saturated Fat, 11.5 times more Omega 6, 2.7 times more Fiber and 3.9 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Sunflower Seed Butter offer comparable quantities of Omega 3 per five ounces.