Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Toasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Energy	213% 6190kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	145% 188g	130g per day for Men 19-50 years
Sugars	NA	61% 44.3g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.4g	g per day for Men 19-50 years
Fiber	303% 115g	271% 103g	38g per day for Men 19-50 years
Protein	307% 172g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1910% 573μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	595% 2380μg	133% 530μg	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	15.6% 14mg	0% 0mg	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	1614% 242mg	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

	Toasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Calcium	57% 570mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1038% 9.34mg	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	851% 68mg	436% 35mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	927% 21.3mg	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	1654% 11580mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	299% 33mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Plain Almond Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Plain Almond Butter:

• 1 kilogram of Toasted Sunflower Seeds has 7.9 times more Vitamin B1, 1.3 times more Vitamin B3, 22.2 times more Vitamin B5, 7.8 times more Vitamin B6 and 4.5 times more Vitamin B9 than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 3.3 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Plain Almond Butter:

• 1 kilogram of Toasted Sunflower Seeds has 2 times more Copper, 2 times more Iron, 2.3 times more Phosphorus and 1.6 times more Zinc than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 6.1 times more Calcium, 2.2 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Plain Almond Butter contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Saturated Fat, 11.3 times more Omega 3 and 2.7 times more Omega 6 than Plain Almond Butter.
• Both Toasted Sunflower Seeds and Plain Almond Butter offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Plain Almond Butter provide inadequate amounts of Omega 3