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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Energy	29% 839kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	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	% 1.05g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 6.15g	g per day for Men 19-50 years
Fiber	39.5% 15g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	37.8% 0.45mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	229% 34.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Plain Almond Butter	Recommended Dietary Allowance
Calcium	12.3% 123mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.063% 2.32g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oil 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 Oil Roasted Sunflower Seeds vs Plain Almond Butter:

• 5 ounces of Oil Roasted Sunflower Seeds have 7.8 times more Vitamin B1, 1.3 times more Vitamin B3, 21.8 times more Vitamin B5, 7.7 times more Vitamin B6, 4.4 times more Vitamin B9, 1.5 times more Vitamin E and more Vitamin K than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 3.4 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Plain Almond Butter have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Plain Almond Butter:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Copper, 1.2 times more Iron, 2.2 times more Phosphorus, 32.6 times more Selenium and 1.6 times more Zinc than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 4 times more Calcium, 2.2 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Plain Almond Butter contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Saturated Fat, 11.6 times more Omega 3, 2.5 times more Omega 6 and 1.2 times more Carbohydrate than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil 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