Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Sunflower Seed Butter	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	213% 6170kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	588% 764g	130g per day for Men 19-50 years
Sugars	145% 105g	NA	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	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	195% 74g	38g per day for Men 19-50 years
Protein	309% 173g	230% 129g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	352% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	79.2% 1.03mg	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	593% 2370μg	330% 1320μg	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	30% 27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1526% 229mg	NA	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

	Sunflower Seed Butter	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	64% 640mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	294% 2.65mg	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	515% 41.2mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	463% 10.6mg	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	951% 6660mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	1000% 550μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	558% 8370mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Crackers, melba toast, wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Crackers, melba toast, wheat:

• 1 kilogram of Sunflower Seed Butter has 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 8 times more Vitamin B1 and 1.8 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 1 kilogram of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Crackers, melba toast, wheat:

• 1 kilogram of Sunflower Seed Butter has 1.5 times more Calcium, 6 times more Copper, 5.6 times more Magnesium, 1.9 times more Manganese, 4 times more Phosphorus, 3.9 times more Potassium, 1.9 times more Selenium and 3.3 times more Zinc than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 279 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, melba toast, wheat contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 1.6 times more Energy, 24 times more Fat, 13.9 times more Saturated Fat, 11.3 times more Omega 6 and 1.3 times more Protein than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 3.3 times more Carbohydrate and 1.3 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, melba toast, wheat offer comparable quantities of Omega 3 per one kilogram.