Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Sunflower Seed Butter	Dried Butternuts	Recommended Dietary Allowance
Energy	30% 875kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	281% 48g	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	13% 17g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	9.07% 91mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	71% 0.64mg	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	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	404% 9.3mg	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	90% 632mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	44.3% 24.4μg	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	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Dried Butternuts per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 6.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.6 times more Vitamin B9 than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 7.2 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Butternuts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per five ounces.
• Both Sunflower Seed Butter no Salt as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs Dried Butternuts:

• 5 ounces of Sunflower Seed Butter have 1.2 times more Calcium, 3.5 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 6.1 times more Selenium and 1.6 times more Zinc than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 3.2 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Butternuts contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 3.6 times more Saturated Fat, 1.9 times more Carbohydrate and 1.2 times more Fiber than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 174.4 times more Omega 3, 3.5 times more Omega 6 and 1.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Butternuts offer comparable quantities of Energy and Fat per five ounces.