Comparing Nutrients in 1 pound Sunflower Seed Butter VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sunflower Seed Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	97% 2799kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	998% 170g	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	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	140% 78.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Toasted Sunflower Seeds	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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.6 times more Vitamin B3 and 1.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Sunflower Seed Butter no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Toasted Sunflower Seeds:

• Sunflower Seed Butter no Salt has 2.4 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Iron and 1.7 times more Phosphorus than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Copper, Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Saturated Fat, 1.6 times more Omega 3, 3.8 times more Omega 6 and 2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Sunflower Seed Butter no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.