Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Sunflower Seed Butter	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	42.2% 1224kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	117% 152g	130g per day for Men 19-50 years
Sugars	29% 21g	0.55% 0.4g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 21g	% 0.4g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	16.5% 0.21mg	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	118% 470μg	60% 240μg	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	5.95% 5.36mg	0% 0mg	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	303% 45.4mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	12.7% 127mg	120% 1203mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	45.4% 0.41mg	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	102% 8.18mg	709% 56.8mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	NA	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	189% 1322mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.58% 21.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 7 ounces of Sunflower Seed Butter have 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 5.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 208.1 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 9.4 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 7 ounces of Sunflower Seed Butter have 7.8 times more Copper, 11.5 times more Magnesium, 5.8 times more Phosphorus, 4.8 times more Potassium, 5.2 times more Selenium and 5.6 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 9.5 times more Calcium and 6.9 times more Iron than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.7 times more Energy, 36.8 times more Fat, 19.7 times more Saturated Fat, 13.1 times more Omega 6, 52.7 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.8 times more Omega 3 and 3.3 times more Carbohydrate than Sunflower Seed Butter no Salt.