Comparing Nutrients in 1 pound Frozen Kale VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Frozen Kale	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	4.38% 127kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	81.4% 106g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	66% 48g	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	% 47.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	68% 26g	38g per day for Men 19-50 years
Protein	21.5% 12g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	104% 934μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	192% 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	19.3% 77μg	269% 1075μg	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	198% 178mg	13.6% 12.2mg	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	17.2% 2.6mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1261% 1513μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	61.7% 617mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	805% 7.24mg	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	52.7% 4.2mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	409% 9.4mg	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	18.8% 132mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	202% 22mg	11mg per day for Men 19-50 years
Water	11% 413g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Kale vs Sunflower Seed Butter:

• 1 pound of Frozen Kale has 14.6 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B2, 9.7 times more Vitamin B3, 22.5 times more Vitamin B5, 6.1 times more Vitamin B6, 13.9 times more Vitamin B9 and 40.2 times more Vitamin E than Frozen Kale, Unprepared.
• Both Frozen Kale and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen Kale have insufficient amounts of Vitamin B5
• Both Frozen Kale, Unprepared as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Kale vs Sunflower Seed Butter:

• 1 pound of Frozen Kale has 2.1 times more Calcium and 147 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 34.7 times more Copper, 4.4 times more Iron, 17.3 times more Magnesium, 4.7 times more Manganese, 23 times more Phosphorus, 1.7 times more Potassium, 116 times more Selenium and 27.2 times more Zinc than Frozen Kale, Unprepared.
• 1 pound of Frozen Kale lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Kale has 2.3 times more Omega 3 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 22 times more Energy, 120 times more Fat, 79.3 times more Saturated Fat, 108.2 times more Omega 6, 4.8 times more Carbohydrate, 12.4 times more Sugars, 2.9 times more Fiber and 6.5 times more Protein than Frozen Kale, Unprepared.
• 1 pound of Frozen Kale provide inadequate amounts of Energy and Omega 6