Comparing Nutrients in 1 pound Sunflower Seed Butter VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Sunflower Seed Butter	Green Kiwifruit	Recommended Dietary Allowance
Energy	97% 2799kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	6.56% 1.1g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	66% 48g	56.2% 40.8g	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	27.2% 19.7g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 0.68g	g per day for Men 19-50 years
Fiber	68% 26g	36% 13.6g	38g per day for Men 19-50 years
Protein	140% 78.4g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	22% 0.29mg	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	28.3% 113μg	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	467% 420mg	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	44% 6.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	152% 183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Green Kiwifruit	Recommended Dietary Allowance
Calcium	29% 290mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	65.5% 0.59mg	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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	19.3% 0.44mg	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Green Kiwifruit per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Butter versus 1 lb of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Butter vs Green Kiwifruit:

• 1 pound of Sunflower Seed Butter has 2 times more Vitamin B1, 6.5 times more Vitamin B2, 19.8 times more Vitamin B3, 6.4 times more Vitamin B5, 8.7 times more Vitamin B6, 9.5 times more Vitamin B9 and 15.7 times more Vitamin E than Green Kiwifruit.
• While 1 lb of Raw Green Kiwifruit contains 34.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• 1 pound of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Sunflower Seed Butter no Salt as well as Raw Green Kiwifruit have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Green Kiwifruit:

• 1 pound of Sunflower Seed Butter has 1.9 times more Calcium, 12.3 times more Copper, 13.3 times more Iron, 18.3 times more Magnesium, 21.2 times more Manganese, 19.6 times more Phosphorus, 1.8 times more Potassium, 522 times more Selenium and 34.9 times more Zinc than Green Kiwifruit.
• While 1 lb of Raw Green Kiwifruit contains 134 times more Water than Sunflower Seed Butter no Salt.
• 1 pound of Green Kiwifruit lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 10.1 times more Energy, 106.2 times more Fat, 161.3 times more Saturated Fat, 39.6 times more Omega 6, 1.6 times more Carbohydrate, 1.9 times more Fiber and 15.2 times more Protein than Green Kiwifruit.
• While 1 lb of Raw Green Kiwifruit contains more Fructose than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Green Kiwifruit offer comparable quantities of Omega 3 and Sugars per one pound.
• 1 pound of Green Kiwifruit provide inadequate amounts of Omega 6