Comparing Nutrients in 5 ounces Plain Almond Butter with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Plain Almond Butter with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30% 870kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	25% 32.4g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	6.1% 4.4g	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% 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	% 0.028g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 3.36g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	53% 29.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	86.4% 1.12mg	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	18.8% 75μg	83% 332μg	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	1.73% 1.56mg	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	229% 34.3mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49% 492mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	284% 2.56mg	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	62% 4.95mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	128% 2.95mg	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	103% 720mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Almond Butter with Salt versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plain Almond Butter with Salt vs Oil Roasted Sunflower Seeds:

• 5 ounces of Plain Almond Butter with Salt have 3.4 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 1.3 times more Vitamin B3, 21.8 times more Vitamin B5, 7.7 times more Vitamin B6, 4.4 times more Vitamin B9, 1.5 times more Vitamin E and more Vitamin K than Plain Almond Butter with Salt.
• 5 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin K
• Both Plain Almond Butter with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Plain Almond Butter with Salt vs Oil Roasted Sunflower Seeds:

• 5 ounces of Plain Almond Butter with Salt have 4 times more Calcium, 2.2 times more Magnesium, 1.5 times more Potassium and 75.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2.2 times more Phosphorus, 32.6 times more Selenium and 1.6 times more Zinc than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Oil Roasted Sunflower Seeds contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Almond Butter with Salt have 2 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 11.6 times more Omega 3 and 2.5 times more Omega 6 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3