Comparing Nutrients in 14 ounces Dock VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dock	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3% 87.3kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	NA	58% 18.6g	32g per day for Men 19-50 years
Omega 3	NA	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	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	% 41.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	14% 7.94g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Dock	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	88% 794μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	168% 2.2mg	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	13% 51.6μg	235% 941μg	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	212% 191mg	12% 10.7mg	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	NA	606% 91mg	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

	Dock	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	17.5% 175mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	704% 6.34mg	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	119% 9.53mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	60.2% 1.4mg	358% 8.23mg	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	35.7% 250mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	45.5% 1548mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	9.98% 369g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Dock VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Dock versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dock vs Sunflower Seed Butter:

• 14 ounces of Dock have 17.8 times more Vitamin C than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 13.5 times more Vitamin B3, 28.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 18.2 times more Vitamin B9 than Raw Dock.
• 14 ounces of Dock have insufficient amounts of Vitamin B5
• Both Raw Dock as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dock vs Sunflower Seed Butter:

• 14 ounces of Dock have 150 times more Water than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.5 times more Calcium, 12.2 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 5.9 times more Manganese, 10.6 times more Phosphorus, 1.5 times more Potassium, 116 times more Selenium and 24.5 times more Zinc than Raw Dock.
• 14 ounces of Dock lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sunflower Seed Butter no Salt contain 28 times more Energy, 78.9 times more Fat, 7.3 times more Carbohydrate, 2 times more Fiber and 8.6 times more Protein than Raw Dock.
• 14 ounces of Dock provide inadequate amounts of Energy