Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Almonds	14%	72%	14%

Macro Nutrients

	Sunflower Seed Butter	Almonds	Recommended Dietary Allowance
Energy	84.4% 2449kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	57.7% 42g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 15.7g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	131% 49.6g	38g per day for Men 19-50 years
Protein	122% 68.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	43.7% 175μg	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	678% 102mg	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	Almonds	Recommended Dietary Allowance
Calcium	25.4% 254mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 4 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 3.9 times more Vitamin B1 and 7 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Almonds have similar amounts of Vitamin E per 14 oz.
• Both Sunflower Seed Butter no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Sunflower Seed Butter no Salt has 1.5 times more Copper, 1.4 times more Phosphorus, 25.5 times more Selenium and 1.6 times more Zinc than Almonds.
• While Almonds contain 4.2 times more Calcium and 1.3 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Almonds have similar amounts of Iron, Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sunflower Seed Butter no Salt has 1.2 times more Saturated Fat, 16.7 times more Omega 3 and 2.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Omega 6 and 2.2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Almonds have similar amounts of Energy, Fat, Carbohydrate and Protein per 14 oz.
• Both Sunflower Seed Butter no Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.