Comparing Nutrients in 7 ounces Sunflower Seed Butter with Salt VS Oil Roasted Almonds with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter with Salt	10%	75%	15%
Oil Roasted Almonds with Salt	13%	76%	11%

Macro Nutrients

	Sunflower Seed Butter with Salt	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Energy	42.2% 1224kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	27% 35g	130g per day for Men 19-50 years
Sugars	29% 21g	12.5% 9.03g	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 21g	% 8.7g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	55% 21g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter with Salt	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	18% 0.23mg	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	118% 470μg	13.4% 53.6μg	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	5.95% 5.36mg	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	303% 45.4mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter with Salt	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	211% 1.9mg	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	102% 8.18mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	212% 4.9mg	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	189% 1322mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	43.8% 657mg	45% 673mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter with Salt VS Oil Roasted Almonds with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter with Salt vs Oil Roasted Almonds with Salt:

• 7 ounces of Sunflower Seed Butter with Salt have 1.8 times more Vitamin B3, 5.1 times more Vitamin B5, 4.7 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds with Salt.
• While 7 oz of Oil Roasted Almonds with Salt contain 1.7 times more Vitamin B1 and 4.8 times more Vitamin B2 than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Almonds with Salt provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Oil Roasted Almonds with Salt have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter with Salt as well as Oil Roasted Almonds with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter with Salt vs Oil Roasted Almonds with Salt:

• 7 ounces of Sunflower Seed Butter with Salt have 1.7 times more Copper, 1.4 times more Phosphorus, 25.5 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds with Salt.
• While 7 oz of Oil Roasted Almonds with Salt contain 4.5 times more Calcium than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Almonds with Salt contain similar levels of Iron, Magnesium, Manganese, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter with Salt have more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds with Salt.
• While 7 oz of Oil Roasted Almonds with Salt contain 1.4 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Almonds with Salt offer comparable quantities of Energy, Fat, Saturated Fat and Protein per seven ounces.
• 7 ounces of Oil Roasted Almonds with Salt provide inadequate amounts of Omega 3