Comparing Nutrients in 7 ounces Plain Almond Butter with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Plain Almond Butter with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1218kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	31.4% 41g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	60% 23g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	123% 1.6mg	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	26.3% 105μg	118% 472μg	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	0% 0mg	3.1% 2.78mg	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	320% 48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69% 689mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	404% 3.64mg	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	86.6% 6.93mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	182% 4.2mg	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	144% 1008mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Almond Butter with Salt versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plain Almond Butter with Salt vs Toasted Sunflower Seeds:

• 7 ounces of Plain Almond Butter with Salt have 3.3 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B1, 1.3 times more Vitamin B3, 22.2 times more Vitamin B5, 7.8 times more Vitamin B6 and 4.5 times more Vitamin B9 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plain Almond Butter with Salt vs Toasted Sunflower Seeds:

• 7 ounces of Plain Almond Butter with Salt have 6.1 times more Calcium, 2.2 times more Magnesium, 1.5 times more Potassium and 75.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2 times more Iron, 2.3 times more Phosphorus and 1.6 times more Zinc than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Toasted Sunflower Seeds contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter with Salt have 1.2 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 11.3 times more Omega 3 and 2.7 times more Omega 6 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3