Comparing Nutrients in 1 pound Sunflower Seed Butter VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Sunflower Seed Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	97% 2799kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	23% 3.94g	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	125% 163g	130g per day for Men 19-50 years
Sugars	66% 48g	NA	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	62% 23.6g	38g per day for Men 19-50 years
Protein	140% 78.4g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sunflower Seed Flour	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	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	29% 290mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.92% 34g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 2.1 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 60.1 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Sunflower Seed Butter no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sunflower Seed Butter no Salt has 8.6 times more Potassium and 1.8 times more Selenium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.8 times more Calcium and 1.6 times more Iron than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sunflower Seed Butter no Salt has 1.9 times more Energy, 34.3 times more Fat, 33.9 times more Saturated Fat, 25 times more Omega 3 and 11.2 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.5 times more Carbohydrate and 2.8 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Fiber per 1 lb.
• Both Sunflower Seed Butter no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.