Comparing Nutrients in 5 ounces Millet VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Millet	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	18.5% 536kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 15g	g per day for Men 19-50 years
Fiber	31.7% 12g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	28% 15.6g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Millet	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	49.7% 0.6mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	84% 336μg	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	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	0.47% 0.071mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	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	53.3% 4.27mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 42μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.7% 404mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Millet 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 Millet vs Sunflower Seed Butter:

• 5 ounces of Millet have 7.9 times more Vitamin B1 and 1.8 times more Vitamin B2 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 457.8 times more Vitamin E than Raw Millet.
• 5 ounces of Millet have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Millet as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Millet vs Sunflower Seed Butter:

• 5 oz of Sunflower Seed Butter no Salt contain 8 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 3 times more Potassium, 38.7 times more Selenium and 2.9 times more Zinc than Raw Millet.
• 5 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet have 2.4 times more Omega 3, 3.1 times more Carbohydrate and 1.5 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.6 times more Energy, 13.1 times more Fat, 6.5 times more Saturated Fat, 4.8 times more Omega 6 and 1.6 times more Protein than Raw Millet.