Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Sunflower Seed Butter	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	30% 875kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	20.6% 15g	8.4% 6.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	16% 6.1g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	62.3% 0.81mg	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	84% 336μg	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	101% 2.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	0% 0mg	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	216% 32.4mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	9.07% 91mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	30.4% 0.27mg	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	73% 5.84mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	105% 2.43mg	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	135% 944mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	78.6% 43.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	52.6% 790mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Butter versus 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Butter vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 5 ounces of Sunflower Seed Butter have 3.2 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin C and 55.8 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 8.1 times more Vitamin B1, 3 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 5 ounces of Sunflower Seed Butter have 8.3 times more Copper, 4.8 times more Magnesium, 1.2 times more Manganese, 2.3 times more Phosphorus, 3.5 times more Potassium, 3.4 times more Selenium and 4.2 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.2 times more Calcium, 1.6 times more Iron and 185.7 times more Sodium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 2.4 times more Energy, 15.5 times more Fat, 6.6 times more Saturated Fat, 7.5 times more Omega 6, 2.5 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.7 times more Omega 3 and 2.1 times more Carbohydrate than Sunflower Seed Butter no Salt.