Comparing Nutrients in 7 ounces Rice and Wheat cereal bar VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Rice and Wheat cereal bar	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	28% 812kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	111% 144g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	87% 63g	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	9.4% 3.57g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	32.2% 18g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	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	113% 1.35mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	7.44% 29.8μg	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	0% 0mg	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	39% 5.83mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	63.5% 5.1mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	38.6% 270mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice and Wheat cereal bar 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 Rice and Wheat cereal bar vs Sunflower Seed Butter:

• 7 ounces of Rice and Wheat cereal bar have 12.9 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 18.3 times more Vitamin B5, 15.8 times more Vitamin B9, more Vitamin C and 7.8 times more Vitamin E than Rice and Wheat cereal bar.
• 7 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5 and Vitamin C
• Both Rice and Wheat cereal bar 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 Rice and Wheat cereal bar vs Sunflower Seed Butter:

• 7 ounces of Rice and Wheat cereal bar have 142.7 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.1 times more Calcium, 8.6 times more Copper, 1.6 times more Iron, 6.8 times more Magnesium, 1.5 times more Manganese, 4.9 times more Phosphorus, 4 times more Potassium, 4.2 times more Selenium and 2.7 times more Zinc than Rice and Wheat cereal bar.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice and Wheat cereal bar have 1.6 times more Omega 3, 3.1 times more Carbohydrate and 3 times more Sugars than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.5 times more Energy, 6.1 times more Fat, more Saturated Fat, 4.9 times more Omega 6, 3.2 times more Fiber and 1.9 times more Protein than Rice and Wheat cereal bar.