Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Sunflower Seed Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	30% 875kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	7.24% 1.23g	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	39% 50.8g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sunflower Seed Flour	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	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	9.07% 91mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	270% 2.43mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	122% 2.8mg	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	140% 977mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.29% 10.6g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 2.1 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 60.1 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Sunflower Seed Butter no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Sunflower Seed Butter no Salt has 8.6 times more Potassium and 1.8 times more Selenium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.8 times more Calcium and 1.6 times more Iron than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sunflower Seed Butter no Salt has 1.9 times more Energy, 34.3 times more Fat, 33.9 times more Saturated Fat, 25 times more Omega 3 and 11.2 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.5 times more Carbohydrate and 2.8 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Fiber per 5 oz.
• Both Sunflower Seed Butter no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.