Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sunflower Seed Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	213% 6170kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	154% 200g	130g per day for Men 19-50 years
Sugars	145% 105g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	150% 57g	226% 86g	38g per day for Men 19-50 years
Protein	309% 173g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	64% 640mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 27.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B6 and 1.5 times more Vitamin E than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Sunflower Seed Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sunflower Seed Butter no Salt has 2 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Iron than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sunflower Seed Butter no Salt has 4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Omega 6 and 1.5 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 1 kg.
• Both Sunflower Seed Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.