Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Bananas	4%	3%	93%

Macro Nutrients

	Sunflower Seed Butter	Bananas	Recommended Dietary Allowance
Energy	30% 875kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	25% 32.4g	130g per day for Men 19-50 years
Sugars	20.6% 15g	24% 17.3g	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	9.5% 6.87g	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	% 0g	% 7.06g	g per day for Men 19-50 years
Sucrose	% 15g	% 3.4g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Bananas	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	9.47% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	7.1% 28.3μg	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	4.25% 3.83mg	13.7% 12.3mg	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	216% 32.4mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Bananas	Recommended Dietary Allowance
Calcium	9.07% 91mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	73% 5.84mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	16.6% 0.38mg	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	135% 944mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Bananas per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 10.1 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 11.9 times more Vitamin B9 and 228.9 times more Vitamin E than Bananas.
• While 5 oz of Raw Bananas contain 3.2 times more Vitamin C than Sunflower Seed Butter no Salt.
• 5 ounces of Bananas have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw Bananas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 12.8 times more Calcium, 20.5 times more Copper, 15.8 times more Iron, 11.5 times more Magnesium, 7.7 times more Manganese, 30.3 times more Phosphorus, 1.6 times more Potassium, 104.4 times more Selenium and 32.6 times more Zinc than Bananas.
• While 5 oz of Raw Bananas contain 120.8 times more Water than Sunflower Seed Butter no Salt.
• 5 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 6.9 times more Energy, 167.3 times more Fat, 41.8 times more Saturated Fat, 1.9 times more Omega 3, 211.7 times more Omega 6, 2.2 times more Fiber and 15.9 times more Protein than Bananas.
• While 5 oz of Raw Bananas contain more Fructose than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Bananas offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein