Comparing Nutrients in 1 pound Plain Almond Butter VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Plain Almond Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	96% 2785kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	27.7% 20g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	170% 95g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Roasted 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	639% 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	866% 260μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	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	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	157% 1574mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	922% 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	215% 17.2mg	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	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 3.8 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B1, 2.2 times more Vitamin B3, 22.1 times more Vitamin B5, 7.8 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin E per 1 lb.
• Both Plain Almond Butter no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Plain Almond Butter no Salt has 5 times more Calcium and 2.2 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2.3 times more Phosphorus, 33 times more Selenium and 1.6 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plain Almond Butter no Salt has 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Saturated Fat, 9.9 times more Omega 3, 2.4 times more Omega 6 and 1.3 times more Carbohydrate than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Fiber and Protein per 1 lb.
• Both Plain Almond Butter no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.