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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Sunflower Seed Butter:

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

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

• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.2 times more Calcium, 1.6 times more Iron and 185.7 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 8.3 times more Copper, 4.8 times more Magnesium, 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Sunflower Seed Butter contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.7 times more Omega 3 and 2.1 times more Carbohydrate than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 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.