Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Sunflower Seed Butter	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	84.4% 2449kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	17% 22.3g	130g per day for Men 19-50 years
Sugars	57.7% 42g	7.66% 5.56g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	122% 68.6g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	NA	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	92% 1.2mg	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	71.4% 286μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	382% 459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	25.4% 254mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	15% 0.13mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	37.6% 0.87mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	190% 2846mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	9.88% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Salted Mustard Cabbage per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Salted Mustard Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Salted Mustard Cabbage:

• 14 ounces of Sunflower Seed Butter have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 9.4 times more Vitamin B3, 6.3 times more Vitamin B5, 1.8 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 1144.5 times more Vitamin E than Salted Mustard Cabbage.
• 14 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Salted Mustard Cabbage:

• 14 ounces of Sunflower Seed Butter have 47 times more Copper, 5.9 times more Iron, 20.7 times more Magnesium, 9.5 times more Manganese, 24.7 times more Phosphorus, 2.3 times more Potassium, 116 times more Selenium and 16.3 times more Zinc than Salted Mustard Cabbage.
• While 14 oz of Salted Mustard Cabbage contain 239 times more Sodium and 148.5 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Salted Mustard Cabbage contain similar levels of Calcium per 14 ounces.
• 14 ounces of Salted Mustard Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 22 times more Energy, 552 times more Fat, 359.8 times more Saturated Fat, 1.9 times more Omega 3, 512.4 times more Omega 6, 4.1 times more Carbohydrate, 7.5 times more Sugars, 1.8 times more Fiber and 15.7 times more Protein than Salted Mustard Cabbage.
• 14 ounces of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein