Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sunflower Seed Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	30% 875kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	20.6% 15g	8.9% 6.45g	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	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	% 0g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 15g	% 6.2g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	39% 15g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	13% 0.17mg	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	9.57% 38.3μg	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	0% 0mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.07% 91mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	10.6% 5.8μg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seed Butter vs Oil Roasted Almonds:

• Sunflower Seed Butter no Salt has 1.8 times more Vitamin B3, 5.1 times more Vitamin B5, 4.7 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B1 and 4.8 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Oil Roasted Almonds have similar amounts of Vitamin E per 5 oz.
• Both Sunflower Seed Butter no Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs Oil Roasted Almonds:

• Sunflower Seed Butter no Salt has 1.7 times more Copper, 1.4 times more Phosphorus, 25.5 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.5 times more Calcium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Oil Roasted Almonds have similar amounts of Iron, Magnesium, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sunflower Seed Butter no Salt has more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Oil Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 5 oz.
• Both Sunflower Seed Butter no Salt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.