Comparing Nutrients in 14 ounces Sunflower Seed Butter with Salt VS Oil Roasted Almonds with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter with Salt	10%	75%	15%
Oil Roasted Almonds with Salt	13%	76%	11%

Macro Nutrients

	Sunflower Seed Butter with Salt	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Energy	84.4% 2449kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	54% 70g	130g per day for Men 19-50 years
Sugars	57.7% 42g	25% 18g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 17.4g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	122% 68.6g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter with Salt	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	36% 0.47mg	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	235% 941μg	26.8% 107μg	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	12% 10.7mg	0% 0mg	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	606% 91mg	687% 103mg	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

	Sunflower Seed Butter with Salt	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	421% 3.8mg	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	204% 16.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	425% 9.76mg	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	378% 2643mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	87.6% 1314mg	89.7% 1345mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter with Salt VS Oil Roasted Almonds with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter with Salt vs Oil Roasted Almonds with Salt:

• 14 ounces of Sunflower Seed Butter with Salt have 1.8 times more Vitamin B3, 5.1 times more Vitamin B5, 4.7 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds with Salt.
• While 14 oz of Oil Roasted Almonds with Salt contain 1.7 times more Vitamin B1 and 4.8 times more Vitamin B2 than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Almonds with Salt provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Oil Roasted Almonds with Salt have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter with Salt as well as Oil Roasted Almonds with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter with Salt vs Oil Roasted Almonds with Salt:

• 14 ounces of Sunflower Seed Butter with Salt have 1.7 times more Copper, 1.4 times more Phosphorus, 25.5 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds with Salt.
• While 14 oz of Oil Roasted Almonds with Salt contain 4.5 times more Calcium than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Almonds with Salt contain similar levels of Iron, Magnesium, Manganese, Potassium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter with Salt have more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds with Salt.
• While 14 oz of Oil Roasted Almonds with Salt contain 1.4 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Almonds with Salt offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 14 ounces.
• 14 ounces of Oil Roasted Almonds with Salt provide inadequate amounts of Omega 3