Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Oats

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Oats	17%	16%	67%

Macro Nutrients

	Sunflower Seed Butter	Oats	Recommended Dietary Allowance
Energy	42.2% 1224kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	28.3% 4.8g	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	101% 132g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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	55.4% 21g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Oats	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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	27.8% 111μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Oats	Recommended Dietary Allowance
Calcium	12.7% 127mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	138% 1.24mg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	424% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	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	148% 1038mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Oats:

• 7 ounces of Sunflower Seed Butter have 7 times more Vitamin B3, 4.6 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Oats.
• While 7 oz of Oats contain 14.4 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oats provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Oats have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Oats:

• 7 ounces of Sunflower Seed Butter have 2.6 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 1.2 times more Zinc than Oats.
• While 7 oz of Oats contain 2.4 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oats contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.6 times more Energy, 8 times more Fat, 3.8 times more Saturated Fat and 4 times more Omega 6 than Oats.
• While 7 oz of Oats contain 2.2 times more Omega 3, 2.8 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oats offer comparable quantities of Protein per seven ounces.