Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	30.3% 877kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 15g	g per day for Men 19-50 years
Fiber	43% 16.3g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 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	84.3% 337μg	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	NA	216% 32.4mg	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

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	289% 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	121% 9.65mg	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% 1641mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	269% 148μg	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	68.3% 7.5mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.024% 0.88g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 6.1 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B3 and 1.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Sunflower Seed Butter:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Iron and 1.7 times more Phosphorus than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.4 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Calcium, Copper, Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Saturated Fat, 1.6 times more Omega 3, 3.8 times more Omega 6 and 2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.