Comparing Nutrients in 1 pound Sunflower Seed Butter VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Energy	97% 2799kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	0.53% 0.091g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	66% 48g	16.3% 11.8g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	68% 26g	43% 16.3g	38g per day for Men 19-50 years
Protein	140% 78.4g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	52.3% 0.68mg	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	18% 72.6μg	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	312% 281mg	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	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Calcium	29% 290mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	65% 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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	27.4% 0.63mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Kohlrabi per 1 lb

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

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

• 1 pound of Sunflower Seed Butter has 8.2 times more Vitamin B2, 16.9 times more Vitamin B3, 7.1 times more Vitamin B5, 3.7 times more Vitamin B6, 14.8 times more Vitamin B9 and 47.7 times more Vitamin E than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 23 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Kohlrabi provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Kohlrabi have insufficient amounts of Vitamin B2
• Both Sunflower Seed Butter no Salt as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Kohlrabi:

• 1 pound of Sunflower Seed Butter has 2.7 times more Calcium, 12.4 times more Copper, 10.3 times more Iron, 16.4 times more Magnesium, 14.9 times more Manganese, 14.5 times more Phosphorus, 1.6 times more Potassium, 149.1 times more Selenium and 163 times more Zinc than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 146.8 times more Water than Sunflower Seed Butter no Salt.
• 1 pound of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 22.9 times more Energy, 552 times more Fat, 359.8 times more Saturated Fat, 1.9 times more Omega 3, 486.8 times more Omega 6, 3.8 times more Carbohydrate, 4.1 times more Sugars, 1.6 times more Fiber and 10.2 times more Protein than Kohlrabi.
• 1 pound of Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6