Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sunflower Seed Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	84.4% 2449kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	54% 70g	130g per day for Men 19-50 years
Sugars	57.7% 42g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 17.4g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	122% 68.6g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	25.4% 254mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.3% 11g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.8 times more Vitamin B3, 5.1 times more Vitamin B5, 4.7 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B1 and 4.8 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Oil Roasted Almonds have similar amounts of Vitamin E per 14 oz.
• Both Sunflower Seed Butter no Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Sunflower Seed Butter no Salt has 1.7 times more Copper, 1.4 times more Phosphorus, 25.5 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.5 times more Calcium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Oil Roasted Almonds have similar amounts of Iron, Magnesium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sunflower Seed Butter no Salt has more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Oil Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 14 oz.
• Both Sunflower Seed Butter no Salt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.