Comparing Nutrients in 1 kilogram Cooked Quinoa VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Quinoa	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	41.4% 1200kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	179% 233g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	73.7% 28g	150% 57g	38g per day for Men 19-50 years
Protein	78.6% 44g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	89% 1.07mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	105% 420μg	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	42% 6.3mg	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

	Cooked Quinoa	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	17% 170mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	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	186% 15mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	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	217% 1520mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	445% 49mg	11mg per day for Men 19-50 years
Water	19.4% 716g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Quinoa 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 Cooked Quinoa vs Sunflower Seed Butter:

• 1 kilogram of Cooked Quinoa has 2 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B2, 16.4 times more Vitamin B3, 4.5 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and 36.3 times more Vitamin E than Cooked Quinoa.
• 1 kilogram of Cooked Quinoa have insufficient amounts of Vitamin C
• Both Cooked Quinoa 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 Cooked Quinoa vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 3.8 times more Calcium, 8.3 times more Copper, 2.8 times more Iron, 4.9 times more Magnesium, 3.3 times more Manganese, 4.4 times more Phosphorus, 3.3 times more Potassium, 37.3 times more Selenium and 4.5 times more Zinc than Cooked Quinoa.
• 1 kilogram of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Quinoa has 1.7 times more Omega 3 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 5.1 times more Energy, 28.8 times more Fat, 20.3 times more Saturated Fat, 10 times more Omega 6, 12.1 times more Sugars, 2 times more Fiber and 3.9 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one kilogram.