Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Energy	30% 875kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	0.17% 0.028g	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	6.76% 8.8g	130g per day for Men 19-50 years
Sugars	20.6% 15g	5.1% 3.7g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	4.68% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	16.4% 0.21mg	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	5.67% 22.7μg	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	98% 88mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Calcium	9.07% 91mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	20.3% 0.18mg	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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	8.57% 0.2mg	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	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Kohlrabi per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 8.2 times more Vitamin B2, 16.9 times more Vitamin B3, 7.1 times more Vitamin B5, 3.7 times more Vitamin B6, 14.8 times more Vitamin B9 and 47.7 times more Vitamin E than Kohlrabi.
• While 5 oz of Raw Kohlrabi contain 23 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Kohlrabi provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Kohlrabi have insufficient amounts of Vitamin B2
• Both Sunflower Seed Butter no Salt as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 2.7 times more Calcium, 12.4 times more Copper, 10.3 times more Iron, 16.4 times more Magnesium, 14.9 times more Manganese, 14.5 times more Phosphorus, 1.6 times more Potassium, 149.1 times more Selenium and 163 times more Zinc than Kohlrabi.
• While 5 oz of Raw Kohlrabi contain 146.8 times more Water than Sunflower Seed Butter no Salt.
• 5 ounces of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 22.9 times more Energy, 552 times more Fat, 359.8 times more Saturated Fat, 1.9 times more Omega 3, 486.8 times more Omega 6, 3.8 times more Carbohydrate, 4.1 times more Sugars, 1.6 times more Fiber and 10.2 times more Protein than Kohlrabi.
• 5 ounces of Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6