Comparing Nutrients in 100 grams Sunflower Seed Butter VS Oats

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Oats	17%	16%	67%

Macro Nutrients

	Sunflower Seed Butter	Oats	Recommended Dietary Allowance
Energy	21.3% 617kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	14.3% 2.42g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	NA	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	28% 10.6g	38g per day for Men 19-50 years
Protein	31% 17.3g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Oats	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.3% 237μg	14% 56μg	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% 0mg	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	NA	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

	Sunflower Seed Butter	Oats	Recommended Dietary Allowance
Calcium	6.4% 64mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	69.6% 0.63mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	214% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	356% 160μg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Oats per 100 g

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

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

• 100 grams of Sunflower Seed Butter have 7 times more Vitamin B3, 4.6 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Oats.
• While 100 g of Oats contain 14.4 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oats provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Oats have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sunflower Seed Butter have 2.6 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 1.2 times more Zinc than Oats.
• While 100 g of Oats contain 2.4 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oats contain similar levels of Calcium and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 1.6 times more Energy, 8 times more Fat, 3.8 times more Saturated Fat and 4 times more Omega 6 than Oats.
• While 100 g of Oats contain 2.2 times more Omega 3, 2.8 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oats offer comparable quantities of Protein per 100 grams.