Comparing Nutrients in 5 ounces Sunflower Seeds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	28.5% 828kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	25.4% 33g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	20.6% 15g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 15g	g per day for Men 19-50 years
Fiber	32% 12g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	60% 0.78mg	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	80.4% 322μg	84% 336μg	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	2.2% 2mg	4.25% 3.83mg	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	332% 50mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	11% 111mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	252% 2.26mg	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	93% 7.44mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	128% 2.94mg	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	134% 936mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.024% 0.88g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 27.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.5 times more Vitamin E than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sunflower Seed Butter no Salt have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 1.2 times more Calcium and 1.3 times more Iron than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sunflower Seed Butter no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.4 times more Omega 6, 1.5 times more Fiber and 1.2 times more Protein than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sunflower Seed Butter no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.