Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Sunflower Seed Butter	Toasted Bread	Recommended Dietary Allowance
Energy	42.2% 1224kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	8.74% 8.47g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	18.2% 3.1g	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	85% 111g	130g per day for Men 19-50 years
Sugars	29% 21g	17.6% 12.7g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Toasted Bread	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	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	23.4% 0.3mg	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	42.7% 171μg	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	0.44% 0.4mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Toasted Bread	Recommended Dietary Allowance
Calcium	12.7% 127mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	43.7% 0.39mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	119% 2.73mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Toasted Bread per 7 oz

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

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

• 7 ounces of Sunflower Seed Butter have 2.6 times more Vitamin B5, 3.6 times more Vitamin B6, 2.8 times more Vitamin B9, 13.5 times more Vitamin C and 95.4 times more Vitamin E than Toasted Bread.
• While 7 oz of Toasted Wheat Bread contain 8.3 times more Vitamin B1 and 2.3 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Toasted Bread provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Bread have insufficient amounts of Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Toasted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Toasted Bread:

• 7 ounces of Sunflower Seed Butter have 8.1 times more Copper, 5.3 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 2.6 times more Potassium, 3.1 times more Selenium and 3.3 times more Zinc than Toasted Bread.
• While 7 oz of Toasted Wheat Bread contain 2.6 times more Calcium and 200.3 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Toasted Bread contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 2 times more Energy, 12.9 times more Fat, 4.7 times more Saturated Fat, 6.2 times more Omega 6, 1.6 times more Sugars, 1.2 times more Fiber and 1.3 times more Protein than Toasted Bread.
• While 7 oz of Toasted Wheat Bread contain 3.2 times more Omega 3 and 2.4 times more Carbohydrate than Sunflower Seed Butter no Salt.