Comparing Nutrients in 5 ounces Plain Cashew Butter with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Plain Cashew Butter with Salt	7%	74%	19%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Plain Cashew Butter with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	29.8% 863kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	77.5% 75g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	25.4% 33g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	11% 4.25g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	30.7% 17g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Plain Cashew Butter with Salt	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	18.7% 0.22mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	48% 7.2mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.8% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Cashew Butter with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	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	87% 6.96mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	NA	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	78.6% 550mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	57% 6.28mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Cashew Butter with Salt VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Cashew Butter with Salt 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 Plain Cashew Butter with Salt vs Sunflower Seed Butter:

• 5 ounces of Plain Cashew Butter with Salt have 3 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 6.1 times more Vitamin B3, 2.7 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 4.5 times more Vitamin E than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Sunflower Seed Butter provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Plain Cashew Butter with Salt have insufficient amounts of Vitamin C
• Both Plain Cashew Butter with Salt 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 Plain Cashew Butter with Salt vs Sunflower Seed Butter:

• 5 ounces of Plain Cashew Butter with Salt have 98.3 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 11.2 times more Selenium than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Sunflower Seed Butter contain similar levels of Calcium, Copper, Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Cashew Butter with Salt have 2.3 times more Saturated Fat, 3.2 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.9 times more Fiber and 1.4 times more Protein than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Sunflower Seed Butter offer comparable quantities of Energy, Fat and Sugars per five ounces.