Comparing Nutrients in 1 kilogram Oil Roasted Mixed Nuts no Peanuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	212% 6150kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	579% 562g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	284% 91g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	655% 111g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 105g	g per day for Men 19-50 years
Fiber	145% 55g	150% 57g	38g per day for Men 19-50 years
Protein	277% 155g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	423% 5.5mg	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	140% 560μg	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	5.56% 5mg	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	NA	1526% 229mg	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

	Oil Roasted Mixed Nuts no Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	106% 1060mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1994% 18mg	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	321% 25.7mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	901% 20.7mg	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	641% 4490mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	NA	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	424% 46.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Mixed Nuts no Peanuts versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Mixed Nuts no Peanuts vs Sunflower Seed Butter:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 9.5 times more Vitamin B1 and 3 times more Vitamin B2 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.4 times more Vitamin B3, 3.1 times more Vitamin B6, 4.2 times more Vitamin B9 and 5.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Sunflower Seed Butter provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Mixed Nuts no Peanuts vs Sunflower Seed Butter:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 1.7 times more Calcium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.6 times more Iron, 1.3 times more Manganese and 1.5 times more Phosphorus than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Sunflower Seed Butter contain similar levels of Copper, Magnesium, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 1.9 times more Saturated Fat and 5 times more Omega 3 than Sunflower Seed Butter.
• Both Oil Roasted Mixed Nuts no Peanuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per one kilogram.