Comparing Nutrients in 1 pound Plain Almond Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plain Almond Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	96% 2785kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	615% 105g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	27.7% 20g	16.4% 12g	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	% 19.7g	% 11.3g	g per day for Men 19-50 years
Fiber	123% 46.7g	103% 39g	38g per day for Men 19-50 years
Protein	170% 95g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	469% 6.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	866% 260μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	257% 1030μg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	157% 1574mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	907% 8.16mg	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	198% 16mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 2.6 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 36.1 times more Vitamin B1, 2.6 times more Vitamin B3, 3.6 times more Vitamin B5, 13.1 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Plain Almond Butter no Salt has 4.4 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.5 times more Iron, 1.3 times more Phosphorus, 22.1 times more Selenium and 1.5 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plain Almond Butter no Salt has 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Omega 3 and 1.7 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Plain Almond Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.