Comparing Nutrients in 7 ounces Wheat Bran VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Wheat Bran	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	14.8% 429kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	98% 128g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	224% 85g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	55% 31g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	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	86.5% 1.04mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.15mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	39% 157μg	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	19.7% 2.96mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	14.5% 145mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	262% 21mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	289% 1213mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	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	287% 2010mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Sunflower Seed Butter per 7 oz

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

• 7 ounces of Wheat Bran have 9.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.4 times more Vitamin B6 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 3 times more Vitamin B9, more Vitamin C and 15.4 times more Vitamin E than Crude Wheat Bran.
• 7 ounces of Wheat Bran have insufficient amounts of Vitamin C
• Both Crude Wheat Bran 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 Wheat Bran vs Sunflower Seed Butter:

• 7 ounces of Wheat Bran have 2.6 times more Iron, 2 times more Magnesium, 5.5 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.6 times more Copper and 1.3 times more Selenium than Crude Wheat Bran.
• Both Wheat Bran and Sunflower Seed Butter contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Bran have 3.3 times more Omega 3, 2.8 times more Carbohydrate and 7.5 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.9 times more Energy, 13 times more Fat, 7.4 times more Saturated Fat, 4.8 times more Omega 6 and 25.7 times more Sugars than Crude Wheat Bran.
• Both Wheat Bran and Sunflower Seed Butter offer comparable quantities of Protein per seven ounces.