Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Sunflower Seed Butter	Hemp Seeds	Recommended Dietary Allowance
Energy	30% 875kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	229% 39g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	20.6% 15g	2.93% 2.13g	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	0.61% 0.44g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 15g	% 1.2g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	15% 5.67g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	65.4% 0.85mg	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	39% 156μg	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	0.79% 0.71mg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Hemp Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	252% 2.27mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	468% 10.8mg	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	334% 2339mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.19% 7.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Hemp Seeds per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 2.2 times more Vitamin B9, 5.4 times more Vitamin C and 28.6 times more Vitamin E than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 24.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Hemp Seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Hemp Seeds have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Hulled Hemp Seeds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs Hemp Seeds:

• 5 ounces of Sunflower Seed Butter have 4 times more Selenium than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 1.9 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Hemp Seeds contain similar levels of Calcium and Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 2.7 times more Carbohydrate, 7 times more Sugars and 1.4 times more Fiber than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 200.5 times more Omega 3, 2.8 times more Omega 6 and 1.8 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Hemp Seeds offer comparable quantities of Energy, Fat and Saturated Fat per five ounces.