Comparing Nutrients in 1 pound Okara VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Okara	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	12% 345kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	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	NA	68% 26g	38g per day for Men 19-50 years
Protein	28.5% 16g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Okara	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	7.56% 0.091mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	29.5% 118μg	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	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	NA	692% 104mg	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

	Okara	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	36.3% 363mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	73.7% 5.9mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	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	39% 272mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	202% 22mg	11mg per day for Men 19-50 years
Water	10% 370g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Okara 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 Okara vs Sunflower Seed Butter:

• 1 lb of Sunflower Seed Butter no Salt contains 2.7 times more Vitamin B1, 8.2 times more Vitamin B2, 67.5 times more Vitamin B3, 13.3 times more Vitamin B5, 4.8 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin C than Okara.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Okara 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 Okara vs Sunflower Seed Butter:

• 1 pound of Okara has 1.3 times more Calcium and 131.7 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 8 times more Copper, 3.2 times more Iron, 12 times more Magnesium, 5.1 times more Manganese, 11.1 times more Phosphorus, 2.7 times more Potassium, 9.8 times more Selenium and 8.7 times more Zinc than Okara.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 1.8 times more Omega 3 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 8.1 times more Energy, 31.9 times more Fat, 24.2 times more Saturated Fat, 14.6 times more Omega 6, 1.9 times more Carbohydrate and 4.9 times more Protein than Okara.