Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Epazote	4%	13%	83%

Macro Nutrients

	Sunflower Seed Butter	Epazote	Recommended Dietary Allowance
Energy	30% 875kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	NA	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	81% 14g	NA	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	20.6% 15g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	14% 5.4g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Epazote	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	16.6% 0.22mg	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	84% 336μg	76% 305μg	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	5.67% 5.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Epazote	Recommended Dietary Allowance
Calcium	9.07% 91mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	30% 0.27mg	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	73% 5.84mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	191% 4.4mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Epazote per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 1.9 times more Vitamin B1, 10.6 times more Vitamin B3, 6.5 times more Vitamin B5 and 3.6 times more Vitamin B6 than Epazote.
• While 5 oz of Raw Epazote contain 2.1 times more Vitamin B2 and 1.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Epazote provide similar amounts of Vitamin B9 per five ounces.
• Both Sunflower Seed Butter no Salt as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 8.4 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 7.7 times more Phosphorus, 116 times more Selenium and 4.4 times more Zinc than Epazote.
• While 5 oz of Raw Epazote contain 4.3 times more Calcium, 1.5 times more Manganese, 14.3 times more Sodium and 143.9 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Epazote contain similar levels of Potassium per five ounces.
• 5 ounces of Epazote lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 19.3 times more Energy, 106.2 times more Fat, 3.1 times more Carbohydrate, 1.5 times more Fiber and 52.4 times more Protein than Epazote.
• 5 ounces of Epazote provide inadequate amounts of Energy and Protein