Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Sunflower Seed Butter	Ginkgo Nuts	Recommended Dietary Allowance
Energy	84.4% 2449kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	3.96% 1.27g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	115% 149g	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	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	72.8% 0.87mg	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	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	100% 1.3mg	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	53.6% 214μg	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	66% 59.5mg	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	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	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	25.4% 254mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	121% 1.1mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	19.5% 0.45mg	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	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	59.5% 2024mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	5.92% 219g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Ginkgo Nuts per 14 oz

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

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

• 14 ounces of Sunflower Seed Butter have 1.8 times more Vitamin B2, 7.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.4 times more Vitamin B9 than Ginkgo Nuts.
• While 14 oz of Raw Ginkgo Nuts contain 4.2 times more Vitamin B1 and 5.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Ginkgo Nuts provide similar amounts of Vitamin B3 per 14 ounces.
• Both Sunflower Seed Butter no Salt as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Ginkgo Nuts:

• 14 ounces of Sunflower Seed Butter have 32 times more Calcium, 5.8 times more Copper, 4.1 times more Iron, 11.5 times more Magnesium, 18.3 times more Manganese, 5.4 times more Phosphorus and 14.4 times more Zinc than Ginkgo Nuts.
• Both Sunflower Seed Butter and Ginkgo Nuts contain similar levels of Potassium per 14 ounces.
• 14 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 3.4 times more Energy, 32.9 times more Fat, 14.7 times more Saturated Fat, 2.4 times more Omega 3, 16.8 times more Omega 6 and 4 times more Protein than Ginkgo Nuts.
• While 14 oz of Raw Ginkgo Nuts contain 1.6 times more Carbohydrate than Sunflower Seed Butter no Salt.
• 14 ounces of Ginkgo Nuts provide inadequate amounts of Omega 3