Comparing Nutrients in 100 grams Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	8.28% 240kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.6% 3.34g	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	1.1% 0.79g	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	% 1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.5g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	15% 5.7g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	3.75% 15μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	153% 23mg	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

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	16% 159mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	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	39.6% 3.17mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	7.65% 0.18mg	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	7.86% 55mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seed Butter:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 9.6 times more Vitamin B1 and 3.1 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2 times more Vitamin B3, 14.9 times more Vitamin B6 and 15.8 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 100 grams for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seed Butter:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.5 times more Calcium, 147 times more Sodium and 70.8 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 18.4 times more Copper, 1.3 times more Iron, 28.3 times more Magnesium, 11.8 times more Manganese, 12.1 times more Phosphorus, 8.7 times more Potassium, 261 times more Selenium and 10.4 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 100 grams:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2 times more Carbohydrate and more Fructose than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.6 times more Energy, 12.3 times more Fat, 4.8 times more Saturated Fat, 3.3 times more Omega 3, 19.6 times more Omega 6, 3.2 times more Sugars and 4.5 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Sunflower Seed Butter no Salt have similar amounts of Fiber per 100 g.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Sunflower Seed Butter no Salt have insufficient amounts of Glucose and Sucrose in 100 g.