Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Acorns	6%	53%	41%

Macro Nutrients

	Sunflower Seed Butter	Acorns	Recommended Dietary Allowance
Energy	84.4% 2449kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	124% 162g	130g per day for Men 19-50 years
Sugars	57.7% 42g	NA	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	NA	38g per day for Men 19-50 years
Protein	122% 68.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	161% 2.1mg	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	86.3% 345μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	606% 91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Acorns	Recommended Dietary Allowance
Calcium	25.4% 254mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	274% 2.46mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	231% 5.3mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Acorns:

• Sunflower Seed Butter no Salt has 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• While Raw Acorns contain 2.1 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Raw Acorns have similar amounts of Vitamin B6 per 14 oz.
• Both Sunflower Seed Butter no Salt as well as Raw Acorns have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Acorns:

• Sunflower Seed Butter no Salt has 1.6 times more Calcium, 2.6 times more Copper, 5.2 times more Iron, 5 times more Magnesium, 1.6 times more Manganese, 8.4 times more Phosphorus and 9.6 times more Zinc than Raw Acorns.
• Both Sunflower Seed Butter no Salt and Raw Acorns have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sunflower Seed Butter no Salt has 1.6 times more Energy, 2.3 times more Fat, 1.5 times more Saturated Fat, 2.1 times more Omega 6 and 2.8 times more Protein than Raw Acorns.
• While Raw Acorns contain 1.7 times more Carbohydrate than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.