Comparing Nutrients in 1 kilogram Plain Almond Butter VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Plain Almond Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	212% 6140kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	176% 229g	130g per day for Men 19-50 years
Sugars	61% 44.3g	43% 31g	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	% 0.2g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 43.4g	% 23.7g	g per day for Men 19-50 years
Fiber	271% 103g	279% 106g	38g per day for Men 19-50 years
Protein	374% 210g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1910% 573μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	585% 2340μg	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	0% 0mg	12.2% 11mg	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	1614% 242mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	347% 3470mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	2004% 18mg	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	436% 35mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	904% 21mg	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	726% 5080mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plain Almond Butter vs Oil Roasted Sunflower Seeds:

• Plain Almond Butter no Salt has 3.4 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 1.3 times more Vitamin B3, 21.8 times more Vitamin B5, 7.7 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plain Almond Butter vs Oil Roasted Sunflower Seeds:

• Plain Almond Butter no Salt has 4 times more Calcium, 2.2 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2.2 times more Phosphorus, 32.6 times more Selenium and 1.6 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plain Almond Butter no Salt has 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Saturated Fat, 11.6 times more Omega 3 and 2.5 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 kg.
• Both Plain Almond Butter no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.