Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	84.7% 2457kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	120% 45.6g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	122% 68.3g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	168% 2.2mg	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	236% 945μg	235% 941μg	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	6.17% 5.56mg	12% 10.7mg	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	NA	606% 91mg	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

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	22.6% 226mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	704% 6.34mg	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	338% 27mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	358% 8.23mg	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	657% 4596mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	NA	753% 414μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.067% 2.46g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 6.1 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B3 and 1.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Sunflower Seed Butter:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Iron and 1.7 times more Phosphorus than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.4 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Calcium, Copper, Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Saturated Fat, 1.6 times more Omega 3, 3.8 times more Omega 6 and 2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 14 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.