Comparing Nutrients in 7 ounces Bananas VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Bananas	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	6.1% 177kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	29% 21g	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	13.3% 9.62g	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	% 9.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 21g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Bananas	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	118% 470μg	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	19% 17.3mg	5.95% 5.36mg	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	1.32% 0.2mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	179% 4.1mg	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	6.24% 43.7mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4% 149g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bananas vs Sunflower Seed Butter:

• 7 ounces of Bananas have 3.2 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 10.1 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 11.9 times more Vitamin B9 and 228.9 times more Vitamin E than Raw Bananas.
• 7 ounces of Bananas have insufficient amounts of Vitamin E
• Both Raw Bananas as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Sunflower Seed Butter:

• 7 ounces of Bananas have 120.8 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 12.8 times more Calcium, 20.5 times more Copper, 15.8 times more Iron, 11.5 times more Magnesium, 7.7 times more Manganese, 30.3 times more Phosphorus, 1.6 times more Potassium, 104.4 times more Selenium and 32.6 times more Zinc than Raw Bananas.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have more Fructose than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 6.9 times more Energy, 167.3 times more Fat, 41.8 times more Saturated Fat, 1.9 times more Omega 3, 211.7 times more Omega 6, 2.2 times more Fiber and 15.9 times more Protein than Raw Bananas.
• Both Bananas and Sunflower Seed Butter offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein