Comparing Nutrients in 100 grams Sunflower Seed Butter VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Sunflower Seed Butter	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	21.3% 617kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	4.98% 4.83g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	9.63% 3.1g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	66% 86g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	61% 44.3g	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	% 10.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	31% 17.3g	7.93% 4.44g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	NA	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	168% 2.18mg	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	59.3% 237μg	384% 1537μg	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	3% 2.7mg	0.11% 0.1mg	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	153% 23mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	16.8% 0.15mg	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	51.5% 4.12mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	NA	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	95% 666mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	48.3% 724mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Butter versus 100 g of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Butter vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 100 grams of Sunflower Seed Butter have 3.2 times more Vitamin B5, 27 times more Vitamin C and 54.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 100 g of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 30.8 times more Vitamin B1, 11.3 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B6 and 6.5 times more Vitamin B9 than Sunflower Seed Butter no Salt.
• 100 grams of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Butter vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 100 grams of Sunflower Seed Butter have 5.8 times more Calcium, 10.6 times more Copper, 5.7 times more Magnesium, 4 times more Phosphorus, 3.1 times more Potassium and 16.1 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 100 g of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 4.8 times more Iron, 241.3 times more Sodium and 3.3 times more Zinc than Sunflower Seed Butter no Salt.
• 100 grams of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 1.6 times more Energy, 11.4 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 3, 13.5 times more Omega 6, 2.2 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 100 g of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.7 times more Carbohydrate and 4.2 times more Sugars than Sunflower Seed Butter no Salt.
• 100 grams of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3