Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Sunflower Seed Butter	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	42.2% 1224kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	8.4% 1.43g	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	131% 171g	130g per day for Men 19-50 years
Sugars	29% 21g	121% 88g	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	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	NA	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	270% 3.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	282% 3.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	270% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	333% 4.32mg	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	763% 3050μg	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	0.22% 0.2mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	33.3% 0.3mg	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	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	26% 109mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	96% 1437mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	295% 32.5mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 7 ounces of Sunflower Seed Butter have 3.2 times more Vitamin B5, 27 times more Vitamin C and 54.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 30.8 times more Vitamin B1, 11.3 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B6 and 6.5 times more Vitamin B9 than Sunflower Seed Butter no Salt.
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 7 ounces of Sunflower Seed Butter have 5.8 times more Calcium, 10.6 times more Copper, 5.7 times more Magnesium, 4 times more Phosphorus, 3.1 times more Potassium and 16.1 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 4.8 times more Iron, 241.3 times more Sodium and 3.3 times more Zinc than Sunflower Seed Butter no Salt.
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.6 times more Energy, 11.4 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 3, 13.5 times more Omega 6, 2.2 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.7 times more Carbohydrate and 4.2 times more Sugars than Sunflower Seed Butter no Salt.
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3