Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Sunflower Seed Butter	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	42.2% 1224kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	4.82% 1.54g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	18% 3.07g	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	83% 60g	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	0.49% 0.36g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 21g	% 59g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	NA	153% 1373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	223% 2.9mg	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	73.4% 294μg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	12.7% 127mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	53% 0.48mg	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	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	198% 4.56mg	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	86.5% 605mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cereals, oats, instant, fortified, maple and brown sugar, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, 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, oats, instant, fortified, maple and brown sugar, dry:

• 7 ounces of Sunflower Seed Butter have 1.9 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin C and 44.9 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 20.2 times more Vitamin B1, 6.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.7 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 7 ounces of Sunflower Seed Butter have 6.7 times more Copper, 3.5 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium, 6.2 times more Selenium and 2.8 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 4 times more Calcium, 2.5 times more Iron and 168.3 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cereals, oats, instant, fortified, maple and brown sugar, dry contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.6 times more Energy, 11.7 times more Fat, 6 times more Saturated Fat, 6.3 times more Omega 6 and 1.9 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 3.3 times more Carbohydrate, 2.9 times more Sugars and 1.3 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cereals, oats, instant, fortified, maple and brown sugar, dry offer comparable quantities of Omega 3 per seven ounces.