Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sunflower Seed Butter	Blanched Almonds	Recommended Dietary Allowance
Energy	84.4% 2449kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	57.7% 42g	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 17.7g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	103% 39.3g	38g per day for Men 19-50 years
Protein	122% 68.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	35% 0.46mg	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	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	25.4% 254mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.48% 18g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 4.8 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 3.6 times more Vitamin B1 and 4.4 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Blanched Almonds have similar amounts of Vitamin E per 14 oz.
• Both Sunflower Seed Butter no Salt as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Sunflower Seed Butter no Salt has 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Phosphorus, 32.6 times more Selenium and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Calcium and 6.3 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Blanched Almonds have similar amounts of Magnesium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sunflower Seed Butter no Salt has 12.5 times more Omega 3, 1.2 times more Carbohydrate and 2.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Omega 6 and 1.7 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 14 oz.
• Both Sunflower Seed Butter no Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.