Comparing Nutrients in 14 ounces Sisymbrium Seeds VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Sisymbrium Seeds	Plain Almond Butter	Recommended Dietary Allowance
Energy	43.5% 1262kcal	84% 2437kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	227% 220g	97g per day for Men 19-50 years
Saturated Fat	11% 3.58g	51.5% 16.5g	32g per day for Men 19-50 years
Omega 3	360% 5.76g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	NA	24.3% 17.6g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 17.2g	g per day for Men 19-50 years
Fiber	NA	108% 41g	38g per day for Men 19-50 years
Protein	86% 48g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.8mg	78.3% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.96mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	758% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	94% 377μg	52.6% 210μg	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	135% 122mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	641% 96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Plain Almond Butter	Recommended Dietary Allowance
Calcium	648% 6481mg	138% 1377mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	412% 3.7mg	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	5.46% 0.44mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	297% 1246mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	368% 8.46mg	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	3.4% 24mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	249% 8454mg	87.3% 2969mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	0.18% 6.5g	3700g per day for Men 19-50 years

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

• Whole Dried Sisymbrium Seeds have 4.7 times more Vitamin B1, 5.3 times more Vitamin B3, 3.1 times more Vitamin B5, 7.6 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 2.2 times more Vitamin B2 than Whole Dried Sisymbrium Seeds.
• Both Whole Dried Sisymbrium Seeds as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Whole Dried Sisymbrium Seeds have 4.7 times more Calcium, 2.8 times more Potassium and 13.1 times more Sodium than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 8.5 times more Copper, 31.7 times more Iron, 1.4 times more Manganese, 84.7 times more Phosphorus and 11 times more Zinc than Whole Dried Sisymbrium Seeds.
• Both Whole Dried Sisymbrium Seeds and Plain Almond Butter no Salt have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Dried Sisymbrium Seeds have 207.3 times more Omega 3 and 3.1 times more Carbohydrate than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 1.9 times more Energy, 12.1 times more Fat, 4.6 times more Saturated Fat, 23.8 times more Omega 6 and 1.7 times more Protein than Whole Dried Sisymbrium Seeds.
• Both Whole Dried Sisymbrium Seeds as well as Plain Almond Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.