Comparing Nutrients in 500 calories Sunflower Seed Butter with Salt VS Dry Roasted Almonds with Salt

Weight per 500 calories

• Sunflower Seed Butter with Salt: 81g
• Dry Roasted Almonds with Salt: 83.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter with Salt or Dry Roasted Almonds with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter with Salt	10%	75%	15%
Dry Roasted Almonds with Salt	13%	74%	13%

Macro Nutrients

	Sunflower Seed Butter with Salt	Dry Roasted Almonds with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 3.97g	g per day for Men 19-50 years
Fiber	12% 4.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	25% 14g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter with Salt	Dry Roasted Almonds with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	8.75% 0.11mg	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	48% 192μg	11.5% 46μg	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	2.43% 2.2mg	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	124% 18.5mg	133% 20mg	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 with Salt	Dry Roasted Almonds with Salt	Recommended Dietary Allowance
Calcium	5.2% 52mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	102% 0.92mg	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	41.7% 3.34mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	81% 1.87mg	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	77% 540mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.054% 2g	3700g per day for Men 19-50 years

Sunflower Seed Butter With Salt VS Dry Roasted Almonds With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter with Salt or Dry Roasted Almonds with Salt?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter with Salt vs Dry Roasted Almonds with Salt:

• 500 calories of Sunflower Seed Butter with Salt have 1.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.2 times more Vitamin B9 than Dry Roasted Almonds with Salt.
• While 500 kcal of Dry Roasted Almonds with Salt contain 7.6 times more Vitamin B2 than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Dry Roasted Almonds with Salt provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Dry Roasted Almonds with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Sunflower Seed Butter with Salt as well as Dry Roasted Almonds with Salt have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter with Salt vs Dry Roasted Almonds with Salt:

• 500 calories of Sunflower Seed Butter with Salt have 1.4 times more Copper, 1.4 times more Phosphorus, 50.6 times more Selenium, 1.4 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds with Salt.
• While 500 kcal of Dry Roasted Almonds with Salt contain 4.3 times more Calcium and 1.3 times more Potassium than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Dry Roasted Almonds with Salt contain similar levels of Iron, Magnesium and Manganese per 500 calories.
• 500 calories of Sunflower Seed Butter with Salt lack sufficient amounts of Calcium
• 500 calories of Dry Roasted Almonds with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter with Salt have 2.1 times more Sugars than Dry Roasted Almonds with Salt.
• While 500 kcal of Dry Roasted Almonds with Salt contain 1.4 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Dry Roasted Almonds with Salt offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 500 calories.
• Both Sunflower Seed Butter with Salt as well as Dry Roasted Almonds with Salt provide inadequate amounts of Omega 3 in 500 calories.