Comparing Nutrients in 5 ounces HEALTH VALLEY, FIBER 7 Flakes VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.3% 500kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	25.4% 33g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	52.6% 20g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	50% 200μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	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	9.36% 1.4mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	10% 101mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	75.3% 0.68mg	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	45% 3.6mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	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	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	66.2% 464mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of HEALTH VALLEY, FIBER 7 Flakes 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 HEALTH VALLEY, FIBER 7 Flakes vs Sunflower Seed Butter:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 10 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12 and 1.6 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 23.1 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Sunflower Seed Butter provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Sunflower Seed Butter:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 1.6 times more Manganese and 66.7 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 3.3 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 5.5 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Sunflower Seed Butter contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 3.4 times more Carbohydrate, 1.9 times more Sugars and 2.5 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 39.1 times more Fat, 17.9 times more Saturated Fat, 1.4 times more Omega 3 and 17 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Sunflower Seed Butter offer comparable quantities of Protein per five ounces.