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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Plain Almond Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	84% 2437kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	17% 12.3g	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	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	% 0.079g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 17.2g	% 9.4g	g per day for Men 19-50 years
Fiber	108% 41g	111% 42g	38g per day for Men 19-50 years
Protein	149% 83g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	138% 1377mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 3.4 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 1.3 times more Vitamin B3, 21.8 times more Vitamin B5, 7.7 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Plain Almond Butter no Salt has 4 times more Calcium, 2.2 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2.2 times more Phosphorus, 32.6 times more Selenium and 1.6 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Almond Butter no Salt has 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Saturated Fat, 11.6 times more Omega 3 and 2.5 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Plain Almond Butter no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.