Comparing Nutrients in 1 pound Sunflower Seed Butter with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter with Salt	10%	75%	15%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sunflower Seed Butter with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	97% 2799kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	100% 32g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	80% 104g	130g per day for Men 19-50 years
Sugars	66% 48g	19.5% 14g	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	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 10.8g	g per day for Men 19-50 years
Fiber	68% 26g	127% 48g	38g per day for Men 19-50 years
Protein	140% 78.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	276% 3.6mg	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	269% 1075μg	265% 1061μg	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	13.6% 12.2mg	5.54% 5mg	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	692% 104mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	909% 8.2mg	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	234% 18.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	410% 9.43mg	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	432% 3021mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	100% 1501mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter with Salt VS Oil Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Sunflower Seed Butter with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Sunflower Seed Butter with Salt has 1.6 times more Vitamin B3 and 2.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 6 times more Vitamin B1, 1.7 times more Vitamin B2, 5.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin E than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Sunflower Seed Butter with Salt has 2.4 times more Magnesium, 1.3 times more Selenium and 110.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Calcium and 1.7 times more Phosphorus than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Sunflower Seeds contain similar levels of Copper, Iron, Manganese, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter with Salt has 3.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Saturated Fat, 1.6 times more Omega 3, 3.5 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.