Comparing Nutrients in 14 ounces Plain Almond Butter with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Plain Almond Butter with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	84% 2437kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	81.2% 26g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	73.5% 96g	130g per day for Men 19-50 years
Sugars	34.3% 25g	15% 11g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 24.4g	NA	g per day for Men 19-50 years
Fiber	108% 41g	116% 44g	38g per day for Men 19-50 years
Protein	149% 83g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	245% 3.2mg	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	52.6% 210μg	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	0% 0mg	6.17% 5.56mg	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	641% 96mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	138% 1377mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	807% 7.26mg	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	173% 14mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	364% 8.37mg	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	288% 2016mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Plain Almond Butter with Salt versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plain Almond Butter with Salt vs Roasted Sunflower Seeds:

• 14 ounces of Plain Almond Butter with Salt have 3.8 times more Vitamin B2 than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B1, 2.2 times more Vitamin B3, 22.1 times more Vitamin B5, 7.8 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin K
• Both Plain Almond Butter with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Plain Almond Butter with Salt vs Roasted Sunflower Seeds:

• 14 ounces of Plain Almond Butter with Salt have 5 times more Calcium, 2.2 times more Magnesium and 75.7 times more Sodium than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2.3 times more Phosphorus, 33 times more Selenium and 1.6 times more Zinc than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Roasted Sunflower Seeds contain similar levels of Iron, Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plain Almond Butter with Salt have 1.3 times more Saturated Fat and 2.3 times more Sugars than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 9.9 times more Omega 3, 2.4 times more Omega 6 and 1.3 times more Carbohydrate than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Fiber and Protein per 14 ounces.
• 14 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3