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

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	21.3% 617kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	4.6% 4.47g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	35.5% 46g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	4.6% 3.34g	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	1.1% 0.79g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0g	g per day for Men 19-50 years
Fiber	15% 5.7g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	31% 17.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	2.85% 0.037mg	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	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	6.4% 64mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	9.67% 0.087mg	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	39.6% 3.17mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	7.65% 0.18mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.2% 44g	3700g per day for Men 19-50 years

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

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

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

• Sunflower Seed Butter no Salt has 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.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.5 times more Calcium, 147 times more Sodium and 70.8 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 100 grams:

• Sunflower Seed Butter no Salt has 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.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2 times more Carbohydrate and more Fructose than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Fiber per 100 g.
• Both Sunflower Seed Butter no Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Glucose and Sucrose in 100 g.