Comparing Nutrients in 1 pound Plain Almond Butter with Salt VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	96% 2785kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	72% 93g	130g per day for Men 19-50 years
Sugars	39.2% 28.4g	NA	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 28g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	137% 52g	38g per day for Men 19-50 years
Protein	170% 95g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	281% 3.65mg	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	60% 240μg	270% 1080μg	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	0% 0mg	7.06% 6.35mg	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	732% 110mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	157% 1574mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	924% 8.3mg	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	198% 16mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	417% 9.6mg	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	329% 2304mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	NA	55μg per day for Men 19-50 years
Sodium	68.6% 1030mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Plain Almond Butter with Salt vs Toasted Sunflower Seeds:

• 1 pound of Plain Almond Butter with Salt has 3.3 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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 with Salt.
• Both Plain Almond Butter with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Plain Almond Butter with Salt vs Toasted Sunflower Seeds:

• 1 pound of Plain Almond Butter with Salt has 6.1 times more Calcium, 2.2 times more Magnesium, 1.5 times more Potassium and 75.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2 times more Copper, 2 times more Iron, 2.3 times more Phosphorus and 1.6 times more Zinc than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Toasted Sunflower Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plain Almond Butter with Salt has 1.2 times more Protein than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 11.3 times more Omega 3 and 2.7 times more Omega 6 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per one pound.
• 1 pound of Plain Almond Butter with Salt provide inadequate amounts of Omega 3