Comparing Nutrients in 14 ounces Plain Almond Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plain Almond Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	84% 2437kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	14.3% 10.4g	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	% 17.2g	% 9.92g	g per day for Men 19-50 years
Fiber	108% 41g	90% 34g	38g per day for Men 19-50 years
Protein	149% 83g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	758% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.6% 210μg	225% 901μg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	138% 1377mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 2.6 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 36.1 times more Vitamin B1, 2.6 times more Vitamin B3, 3.6 times more Vitamin B5, 13.1 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Plain Almond Butter no Salt has 4.4 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.5 times more Iron, 1.3 times more Phosphorus, 22.1 times more Selenium and 1.5 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Almond Butter no Salt has 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Omega 3 and 1.7 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Plain Almond Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.