Comparing Nutrients in 100 grams Dry Quick Oats VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dry Quick Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	13% 379kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.5g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	14.5% 10.5g	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% 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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 10.5g	g per day for Men 19-50 years
Fiber	26.6% 10g	15% 5.7g	38g per day for Men 19-50 years
Protein	23.5% 13g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	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	38.3% 0.46mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	73% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8% 32μg	59.3% 237μg	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	3% 2.7mg	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	2.8% 0.42mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	177% 1.6mg	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	54.3% 4.34mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	90% 2.07mg	2.3mg per day for Men 19-50 years
Molybdenum	356% 160μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.3% 387mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.045% 0.67mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of Dry Quick Oats versus 100 g of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Quick Oats vs Sunflower Seed Butter:

• 100 grams of Dry Quick Oats have 8.7 times more Vitamin B1 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 6 times more Vitamin B3, 5.5 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and 54.5 times more Vitamin E than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Dry Quick Oats have insufficient amounts of Vitamin C
• Both Dry Regular and Quick Oats Cereals as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Quick Oats vs Sunflower Seed Butter:

• 100 grams of Dry Quick Oats have 1.6 times more Manganese than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.4 times more Calcium, 3.7 times more Copper, 2.5 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 4.1 times more Selenium and 1.8 times more Zinc than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Sunflower Seed Butter contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Quick Oats have 2 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.6 times more Energy, 8.5 times more Fat, 4.2 times more Saturated Fat, 4.4 times more Omega 6, 10.6 times more Sugars and 1.3 times more Protein than Dry Regular and Quick Oats Cereals.