Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Sunflower Seed Butter

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Sunflower Seed Butter: 81g

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

Which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Sunflower Seed Butter?

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.54g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	12% 4.6g	38g per day for Men 19-50 years
Protein	25% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	34.3% 0.45mg	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	48% 192μg	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	1.26% 1.13mg	2.43% 2.2mg	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	NA	124% 18.5mg	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

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.6% 46mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	144% 1.3mg	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	68.8% 5.5mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	73% 1.68mg	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	134% 935mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	NA	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.014% 0.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Sunflower Seed Butter:

• Toasted Sunflower Seed Kernels no Salt have 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.
• While Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Sunflower Seed Butter:

• Toasted Sunflower Seed Kernels no Salt have 1.6 times more Iron and 1.7 times more Phosphorus than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.4 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Calcium, Copper, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Saturated Fat, 3.8 times more Omega 6 and 2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.