Comparing Nutrients in 5 ounces Dry Quick Oats VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dry Quick Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	18.5% 537kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	9.53% 9.24g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	25.4% 33g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 15g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	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	54.3% 0.65mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	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	3.97% 0.6mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	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	77% 6.15mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.4% 549mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.063% 0.95mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.9mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Quick Oats 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 Dry Quick Oats vs Sunflower Seed Butter:

• 5 ounces of Dry Quick Oats have 8.7 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 6 times more Vitamin B3, 5.5 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and 54.5 times more Vitamin E than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Dry Quick Oats have insufficient amounts of Vitamin C
• Both Dry Regular and Quick Oats Cereals 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 Dry Quick Oats vs Sunflower Seed Butter:

• 5 ounces of Dry Quick Oats have 1.6 times more Manganese than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Calcium, 3.7 times more Copper, 2.5 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 4.1 times more Selenium and 1.8 times more Zinc than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Sunflower Seed Butter contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Quick Oats have 2 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.6 times more Energy, 8.5 times more Fat, 4.2 times more Saturated Fat, 4.4 times more Omega 6, 10.6 times more Sugars and 1.3 times more Protein than Dry Regular and Quick Oats Cereals.