Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Energy	42.2% 1224kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	0.23% 0.04g	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	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	29% 21g	7.1% 5.16g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	23% 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	7.94% 31.8μg	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	137% 123mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	28.4% 0.26mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	12% 0.28mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Kohlrabi per 7 oz

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

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

• 7 ounces of Sunflower Seed Butter have 8.2 times more Vitamin B2, 16.9 times more Vitamin B3, 7.1 times more Vitamin B5, 3.7 times more Vitamin B6, 14.8 times more Vitamin B9 and 47.7 times more Vitamin E than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 23 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Kohlrabi provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin B2
• Both Sunflower Seed Butter no Salt as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 2.7 times more Calcium, 12.4 times more Copper, 10.3 times more Iron, 16.4 times more Magnesium, 14.9 times more Manganese, 14.5 times more Phosphorus, 1.6 times more Potassium, 149.1 times more Selenium and 163 times more Zinc than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 146.8 times more Water than Sunflower Seed Butter no Salt.
• 7 ounces of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 22.9 times more Energy, 552 times more Fat, 359.8 times more Saturated Fat, 1.9 times more Omega 3, 486.8 times more Omega 6, 3.8 times more Carbohydrate, 4.1 times more Sugars, 1.6 times more Fiber and 10.2 times more Protein than Kohlrabi.
• 7 ounces of Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6