Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Roasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Energy	91% 2640kcal	96% 2785kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	260% 252g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	59% 19g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	363% 61.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	17% 12.4g	27.7% 20g	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	NA	0% 0g	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	NA	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 19.7g	g per day for Men 19-50 years
Fiber	132% 50.3g	123% 46.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	866% 260μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	269% 1075μg	60% 240μg	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	7.06% 6.35mg	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	789% 118mg	732% 110mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Calcium	31.8% 318mg	157% 1574mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	471% 4.24mg	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	215% 17.2mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	420% 9.67mg	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	748% 5239mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	100% 3393mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.2% 7.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Plain Almond Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Plain Almond Butter:

• 1 pound of Roasted Sunflower Seeds has 2.6 times more Vitamin B1, 2.2 times more Vitamin B3, 22.1 times more Vitamin B5, 7.8 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Plain Almond Butter.
• While 1 lb of Plain Almond Butter no Salt contains 3.8 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Plain Almond Butter provide similar amounts of Vitamin E per one pound.
• 1 pound of Plain Almond Butter have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Plain Almond Butter:

• 1 pound of Roasted Sunflower Seeds has 2 times more Copper, 2.3 times more Phosphorus, 33 times more Selenium and 1.6 times more Zinc than Plain Almond Butter.
• While 1 lb of Plain Almond Butter no Salt contains 5 times more Calcium and 2.2 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Plain Almond Butter contain similar levels of Iron, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.3 times more Saturated Fat, 9.9 times more Omega 3, 2.4 times more Omega 6 and 1.3 times more Carbohydrate than Plain Almond Butter.
• While 1 lb of Plain Almond Butter no Salt contains 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Plain Almond Butter offer comparable quantities of Energy, Fat, Fiber and Protein per one pound.
• 1 pound of Plain Almond Butter provide inadequate amounts of Omega 3