Comparing Nutrients in 5 ounces Wheat Bran VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Wheat Bran	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.6% 306kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	25.4% 33g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	160% 60.7g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	39.4% 22g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	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	61.8% 0.74mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	28% 112μg	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	14% 2.1mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	187% 15mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	709% 16.3mg	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	205% 1436mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	49.3% 1675mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Bran 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 Wheat Bran vs Sunflower Seed Butter:

• 5 ounces of Wheat Bran have 9.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.4 times more Vitamin B6 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 3 times more Vitamin B9, more Vitamin C and 15.4 times more Vitamin E than Crude Wheat Bran.
• 5 ounces of Wheat Bran have insufficient amounts of Vitamin C
• Both Crude Wheat Bran 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 Wheat Bran vs Sunflower Seed Butter:

• 5 ounces of Wheat Bran have 2.6 times more Iron, 2 times more Magnesium, 5.5 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.6 times more Copper and 1.3 times more Selenium than Crude Wheat Bran.
• Both Wheat Bran and Sunflower Seed Butter contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bran have 3.3 times more Omega 3, 2.8 times more Carbohydrate and 7.5 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.9 times more Energy, 13 times more Fat, 7.4 times more Saturated Fat, 4.8 times more Omega 6 and 25.7 times more Sugars than Crude Wheat Bran.
• Both Wheat Bran and Sunflower Seed Butter offer comparable quantities of Protein per five ounces.