Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Roasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Energy	28.4% 825kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	113% 19.3g	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	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	8.66% 6.28g	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	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 6.15g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	49% 27.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	271% 81.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	18.8% 75μg	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	0% 0mg	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	229% 34.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Calcium	9.92% 99mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	147% 1.32mg	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	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	131% 3.02mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.063% 2.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Plain Almond Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Plain Almond Butter:

• 5 ounces of Roasted Sunflower Seeds have 2.6 times more Vitamin B1, 2.2 times more Vitamin B3, 22.1 times more Vitamin B5, 7.8 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 3.8 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Plain Almond Butter provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Plain Almond Butter have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Plain Almond Butter:

• 5 ounces of Roasted Sunflower Seeds have 2 times more Copper, 2.3 times more Phosphorus, 33 times more Selenium and 1.6 times more Zinc than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 5 times more Calcium and 2.2 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Plain Almond Butter contain similar levels of Iron, Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.3 times more Saturated Fat, 9.9 times more Omega 3, 2.4 times more Omega 6 and 1.3 times more Carbohydrate than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Plain Almond Butter offer comparable quantities of Energy, Fat, Fiber and Protein per five ounces.
• 5 ounces of Plain Almond Butter provide inadequate amounts of Omega 3