Comparing Nutrients in 1 kilogram Almonds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Almonds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	200% 5790kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	179% 233g	130g per day for Men 19-50 years
Sugars	60% 43.5g	145% 105g	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	1.5% 1.1g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 105g	g per day for Men 19-50 years
Fiber	329% 125g	150% 57g	38g per day for Men 19-50 years
Protein	378% 212g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	171% 2.05mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	593% 2370μg	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	30% 27mg	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	1709% 256mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	269% 2690mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1774% 16mg	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	464% 37mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	901% 20.7mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Sunflower Seed Butter:

• Almonds have 3.9 times more Vitamin B1 and 7 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 4 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Sunflower Seed Butter no Salt have similar amounts of Vitamin E per 1 kg.
• Both Almonds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Sunflower Seed Butter:

• Almonds have 4.2 times more Calcium and 1.3 times more Potassium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Copper, 1.4 times more Phosphorus, 25.5 times more Selenium and 1.6 times more Zinc than Almonds.
• Both Almonds and Sunflower Seed Butter no Salt have similar amounts of Iron, Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.3 times more Omega 6, 2.2 times more Fiber and 1.2 times more Protein than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 16.7 times more Omega 3 and 2.4 times more Sugars than Almonds.
• Both Almonds and Sunflower Seed Butter no Salt have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 1 kg.
• Both Almonds as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.