Comparing Nutrients in 7 ounces Dock VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dock	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	NA	29% 9.3g	32g per day for Men 19-50 years
Omega 3	NA	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	NA	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	4.9% 6.35g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 21g	g per day for Men 19-50 years
Fiber	15% 5.75g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Dock	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	44% 397μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	84% 1.1mg	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	6.45% 25.8μg	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	106% 95mg	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	NA	303% 45.4mg	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

	Dock	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	352% 3.17mg	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	59.5% 4.76mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	18% 125mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	5% 185g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Dock VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Dock 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 Dock vs Sunflower Seed Butter:

• 7 ounces of Dock have 17.8 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 13.5 times more Vitamin B3, 28.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 18.2 times more Vitamin B9 than Raw Dock.
• 7 ounces of Dock have insufficient amounts of Vitamin B5
• Both Raw Dock 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 Dock vs Sunflower Seed Butter:

• 7 ounces of Dock have 150 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.5 times more Calcium, 12.2 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 5.9 times more Manganese, 10.6 times more Phosphorus, 1.5 times more Potassium, 116 times more Selenium and 24.5 times more Zinc than Raw Dock.
• 7 ounces of Dock lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sunflower Seed Butter no Salt contain 28 times more Energy, 78.9 times more Fat, 7.3 times more Carbohydrate, 2 times more Fiber and 8.6 times more Protein than Raw Dock.
• 7 ounces of Dock provide inadequate amounts of Energy