Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	213% 6190kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	150% 57g	38g per day for Men 19-50 years
Protein	307% 172g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	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	271% 3.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	1526% 229mg	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

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	57% 570mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	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	1654% 11580mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	NA	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	445% 49mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.17% 6.2g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 6.1 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B3 and 1.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Iron and 1.7 times more Phosphorus than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.4 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Calcium, Copper, Manganese, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Saturated Fat, 1.6 times more Omega 3, 3.8 times more Omega 6 and 2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 kg.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.