Comparing Nutrients in 1 pound Sunflower Seed Butter VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Sunflower Seed Butter	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	97% 2799kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	287% 48.8g	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	87.2% 113g	130g per day for Men 19-50 years
Sugars	66% 48g	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 22.7g	g per day for Men 19-50 years
Fiber	68% 26g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	140% 78.4g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	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

	Sunflower Seed Butter	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	29% 290mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	423% 9.72mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Oil Roasted Mixed Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Sunflower Seed Butter vs Oil Roasted Mixed Nuts:

• 1 pound of Sunflower Seed Butter has 3.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, 4.5 times more Vitamin C and 3 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 6.7 times more Vitamin B1 and 2 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 1 pound of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Oil Roasted Mixed Nuts:

• 1 pound of Sunflower Seed Butter has 1.5 times more Phosphorus than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2 times more Calcium, 1.3 times more Iron, 1.3 times more Selenium and 47.7 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oil Roasted Mixed Nuts contain similar levels of Copper, Magnesium, Manganese, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has more Omega 3 and 2 times more Sugars than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 1.5 times more Saturated Fat than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3