Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	24.5% 710kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	NA	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	NA	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	29% 21g	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	% 21g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.8mg	84% 1.1mg	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	141% 564μg	118% 470μg	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	2.87% 2.58mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.5% 0.97mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	70.4% 704mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	NA	352% 3.17mg	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	317% 25.3mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.1mg	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	101% 708mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	377% 207μg	55μg per day for Men 19-50 years
Sodium	70.8% 1062mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Sunflower Seed Butter:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 20.1 times more Vitamin B1, 7.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.6 times more Vitamin B6 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.1 times more Vitamin C and 46.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Sunflower Seed Butter provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Sunflower Seed Butter:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 5.5 times more Calcium, 3.1 times more Iron and 178.3 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 3 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 3.1 times more Carbohydrate, 1.7 times more Sugars and 1.7 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 9.8 times more Fat, 4.6 times more Saturated Fat and 1.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.