Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Sunflower Seed Butter	Dandelion Greens	Recommended Dietary Allowance
Energy	213% 6170kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	70.8% 92g	130g per day for Men 19-50 years
Sugars	145% 105g	9.8% 7.1g	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	92% 35g	38g per day for Men 19-50 years
Protein	309% 173g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	NA	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	193% 2.5mg	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	593% 2370μg	67.5% 270μg	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	389% 350mg	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	1526% 229mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Dandelion Greens	Recommended Dietary Allowance
Calcium	64% 640mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	190% 1.7mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	149% 3.42mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Dandelion Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sunflower Seed Butter has 8.4 times more Vitamin B3, 13.9 times more Vitamin B5, 2.2 times more Vitamin B6, 8.8 times more Vitamin B9 and 6.7 times more Vitamin E than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 3.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 13 times more Vitamin C than Sunflower Seed Butter no Salt.
• 1 kilogram of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Sunflower Seed Butter no Salt as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Dandelion Greens:

• 1 kilogram of Sunflower Seed Butter has 9.3 times more Copper, 1.3 times more Iron, 8.6 times more Magnesium, 6.1 times more Manganese, 10.1 times more Phosphorus, 1.5 times more Potassium, 208.8 times more Selenium and 11.9 times more Zinc than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 2.9 times more Calcium, 25.3 times more Sodium and 138.1 times more Water than Sunflower Seed Butter no Salt.
• 1 kilogram of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 13.7 times more Energy, 78.9 times more Fat, 27.5 times more Saturated Fat, 37.3 times more Omega 6, 2.5 times more Carbohydrate, 14.8 times more Sugars, 1.6 times more Fiber and 6.4 times more Protein than Dandelion Greens.
• Both Sunflower Seed Butter and Dandelion Greens offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Dandelion Greens provide inadequate amounts of Energy and Omega 6