Comparing Nutrients in 5 ounces Dry Roasted Sunflower Seed Kernels with Salt VS Sunflower Seed Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%
Sunflower Seed Butter with Salt	10%	75%	15%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels with Salt	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Energy	28.4% 825kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	25.4% 33g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	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	% 0.043g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 15g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	49% 27.4g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels with Salt	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels with Salt	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	62% 928mg	31.3% 469mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels with Salt VS Sunflower Seed Butter with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Sunflower Seed Kernels with Salt versus 5 oz of Sunflower Seed Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Roasted Sunflower Seed Kernels with Salt vs Sunflower Seed Butter with Salt:

• 5 ounces of Dry Roasted Sunflower Seed Kernels with Salt have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sunflower Seed Butter with Salt.
• While 5 oz of Sunflower Seed Butter with Salt contain 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels with Salt and Sunflower Seed Butter with Salt provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels with Salt as well as Sunflower Seed Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Sunflower Seed Kernels with Salt vs Sunflower Seed Butter with Salt:

• 5 ounces of Dry Roasted Sunflower Seed Kernels with Salt have 1.7 times more Phosphorus, 1.5 times more Potassium and 2 times more Sodium than Sunflower Seed Butter with Salt.
• While 5 oz of Sunflower Seed Butter with Salt contain 2.4 times more Magnesium and 1.3 times more Selenium than Dry Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels with Salt and Sunflower Seed Butter with Salt contain similar levels of Calcium, Copper, Iron, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Sunflower Seed Kernels with Salt have 1.4 times more Omega 3, 3.4 times more Omega 6 and 1.6 times more Fiber than Sunflower Seed Butter with Salt.
• While 5 oz of Sunflower Seed Butter with Salt contain 3.9 times more Sugars than Dry Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels with Salt and Sunflower Seed Butter with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per five ounces.