Comparing Nutrients in 7 ounces Toasted Wheat Germ Cereals VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Wheat Germ Cereals	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	26% 758kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.2g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	68% 11.5g	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	75.7% 98g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	% 15.5g	% 21g	g per day for Men 19-50 years
Fiber	79% 30g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	103% 57.7g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	175% 699μg	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	13.2% 12mg	5.95% 5.36mg	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	212% 31.7mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	225% 18mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	1722% 39.6mg	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	325% 2274mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals vs Sunflower Seed Butter:

• 7 ounces of Toasted Wheat Germ Cereals have 31.5 times more Vitamin B1, 5 times more Vitamin B2, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.2 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.4 times more Vitamin E than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Sunflower Seed Butter provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• Both Plain Toasted Wheat Germ Cereals as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Wheat Germ Cereals vs Sunflower Seed Butter:

• 7 ounces of Toasted Wheat Germ Cereals have 2.2 times more Iron, 9.6 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 3.4 times more Zinc than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.4 times more Calcium, 2.6 times more Copper and 1.6 times more Selenium than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Sunflower Seed Butter contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Wheat Germ Cereals have 16 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.6 times more Energy, 5.2 times more Fat, 2.6 times more Saturated Fat, 1.7 times more Omega 6 and 1.4 times more Sugars than Plain Toasted Wheat Germ Cereals.