Comparing Nutrients in 5 ounces Roasted Almonds VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	29.2% 848kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	25.4% 33g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 15g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	53% 29.7g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	9.1% 0.11mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	38% 380mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Sunflower Seed Butter per 5 oz

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

• 5 ounces of Roasted Almonds have 1.5 times more Vitamin B1 and 7.3 times more Vitamin B2 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 4 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Sunflower Seed Butter provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds 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 Roasted Almonds vs Sunflower Seed Butter:

• 5 ounces of Roasted Almonds have 4.2 times more Calcium and 1.2 times more Potassium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.5 times more Copper, 1.4 times more Phosphorus, 52.2 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Sunflower Seed Butter contain similar levels of Iron, Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.3 times more Omega 6, 1.9 times more Fiber and 1.2 times more Protein than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 5 times more Omega 3 and 2.2 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3