Comparing Nutrients in 100 grams HEALTH VALLEY, FIBER 7 Flakes VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	12% 353kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	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	60% 78g	18% 23.3g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	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	% 10.5g	g per day for Men 19-50 years
Fiber	37% 14g	15% 5.7g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	11.8% 106μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	42.3% 0.55mg	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	35.3% 141μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.3% 2.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.67% 4.2mg	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	6.6% 0.99mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.1% 71mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	31.8% 2.54mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	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	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	46.7% 327mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of HEALTH VALLEY, FIBER 7 Flakes vs Sunflower Seed Butter:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 10 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12 and 1.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 23.1 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Sunflower Seed Butter no Salt have similar amounts of Vitamin B3 per 100 g.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Sunflower Seed Butter:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.6 times more Manganese and 66.7 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3.3 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 5.5 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Sunflower Seed Butter no Salt have similar amounts of Calcium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.4 times more Carbohydrate, 1.9 times more Sugars and 2.5 times more Fiber than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.7 times more Energy, 39.1 times more Fat, 17.9 times more Saturated Fat, 1.4 times more Omega 3 and 17 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Sunflower Seed Butter no Salt have similar amounts of Protein per 100 g.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.