Comparing Nutrients in 1 pound Sunflower Seed Butter VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Almonds	14%	72%	14%

Macro Nutrients

	Sunflower Seed Butter	Almonds	Recommended Dietary Allowance
Energy	97% 2799kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	66% 48g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 18g	g per day for Men 19-50 years
Fiber	68% 26g	149% 56.7g	38g per day for Men 19-50 years
Protein	140% 78.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	269% 1075μg	50% 200μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.54% 20g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 4 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 3.9 times more Vitamin B1 and 7 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Almonds have similar amounts of Vitamin E per 1 lb.
• Both Sunflower Seed Butter no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sunflower Seed Butter no Salt has 1.5 times more Copper, 1.4 times more Phosphorus, 25.5 times more Selenium and 1.6 times more Zinc than Almonds.
• While Almonds contain 4.2 times more Calcium and 1.3 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Almonds have similar amounts of Iron, Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sunflower Seed Butter no Salt has 1.2 times more Saturated Fat, 16.7 times more Omega 3 and 2.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Omega 6 and 2.2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Almonds have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Sunflower Seed Butter no Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.