Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Sunflower Seed Butter	Plain Almond Butter	Recommended Dietary Allowance
Energy	42.2% 1224kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	159% 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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	29% 21g	12% 8.8g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 21g	% 8.6g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Plain Almond Butter	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	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	379% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	26.3% 105μg	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	320% 48mg	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	Plain Almond Butter	Recommended Dietary Allowance
Calcium	12.7% 127mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	206% 1.85mg	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	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	184% 4.23mg	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	144% 1008mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.088% 3.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Plain Almond Butter per 7 oz

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

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

• 7 ounces of Sunflower Seed Butter have 1.3 times more Vitamin B1, 2.1 times more Vitamin B3, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 5.8 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Plain Almond Butter provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Plain Almond Butter have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Plain Almond Butter:

• 7 ounces of Sunflower Seed Butter have 1.7 times more Copper, 1.3 times more Phosphorus, 43.5 times more Selenium and 1.5 times more Zinc than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 5.4 times more Calcium and 1.3 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Plain Almond Butter contain similar levels of Iron, Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 7.1 times more Omega 3, 1.2 times more Carbohydrate and 2.4 times more Sugars than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 1.4 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Plain Almond Butter offer comparable quantities of Energy, Fat, Saturated Fat and Protein per seven ounces.
• 7 ounces of Plain Almond Butter provide inadequate amounts of Omega 3