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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter with Salt	10%	75%	15%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sunflower Seed Butter with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	84.4% 2449kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	70% 91g	130g per day for Men 19-50 years
Sugars	57.7% 42g	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 9.4g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	111% 42g	38g per day for Men 19-50 years
Protein	122% 68.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter with Salt	Oil Roasted Sunflower Seeds	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	242% 3.14mg	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	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	12% 10.7mg	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	606% 91mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	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	204% 16.4mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	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	378% 2643mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	87.6% 1314mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.17% 6.1g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter with Salt versus 14 oz of Oil Roasted Sunflower Seeds 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 Sunflower Seeds:

• 14 ounces of Sunflower Seed Butter with Salt have 1.6 times more Vitamin B3 and 2.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 6 times more Vitamin B1, 1.7 times more Vitamin B2, 5.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin E than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter with Salt as well as Oil Roasted Sunflower Seed Kernels 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 Sunflower Seeds:

• 14 ounces of Sunflower Seed Butter with Salt have 2.4 times more Magnesium, 1.3 times more Selenium and 110.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium and 1.7 times more Phosphorus than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Sunflower Seeds contain similar levels of Copper, Iron, Manganese, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter with Salt have 3.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Saturated Fat, 1.6 times more Omega 3, 3.5 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 14 ounces.