Comparing Nutrients in 5 ounces Medjool Dates VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Medjool Dates	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	13.5% 393kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	NA	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	81% 14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	25.4% 33g	130g per day for Men 19-50 years
Sugars	130% 94g	20.6% 15g	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	62.6% 45.4g	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	% 47.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.75g	% 15g	g per day for Men 19-50 years
Fiber	25% 9.5g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	60% 0.78mg	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	5.3% 21.3μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.25% 3.83mg	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	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9.07% 91mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	252% 2.26mg	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	16% 1.28mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	128% 2.94mg	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	12.6% 88mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	29% 987mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.82% 30.2g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Medjool Dates versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Medjool Dates vs Sunflower Seed Butter:

• 5 oz of Sunflower Seed Butter no Salt contain 2.7 times more Vitamin B2, 4.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 15.8 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Sunflower Seed Butter provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Medjool Dates as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Medjool Dates vs Sunflower Seed Butter:

• 5 ounces of Medjool Dates have 1.2 times more Potassium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 4.4 times more Copper, 4.6 times more Iron, 5.8 times more Magnesium, 7 times more Manganese, 10.7 times more Phosphorus and 11.1 times more Zinc than Medjool Dates.
• Both Medjool Dates and Sunflower Seed Butter contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Medjool Dates have 3.2 times more Carbohydrate, 6.3 times more Sugars and more Fructose than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.2 times more Energy, 368 times more Fat and 9.5 times more Protein than Medjool Dates.
• Both Medjool Dates and Sunflower Seed Butter offer comparable quantities of Fiber per five ounces.