Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Almonds	14%	72%	14%

Macro Nutrients

	Sunflower Seed Butter	Almonds	Recommended Dietary Allowance
Energy	42.2% 1224kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	29% 21g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 21g	% 7.84g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	65.3% 25g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	22% 87.3μg	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	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 4 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 3.9 times more Vitamin B1 and 7 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Almonds have similar amounts of Vitamin E per 7 oz.
• Both Sunflower Seed Butter no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sunflower Seed Butter no Salt has 1.5 times more Copper, 1.4 times more Phosphorus, 25.5 times more Selenium and 1.6 times more Zinc than Almonds.
• While Almonds contain 4.2 times more Calcium and 1.3 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Almonds have similar amounts of Iron, Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sunflower Seed Butter no Salt has 1.2 times more Saturated Fat, 16.7 times more Omega 3 and 2.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Omega 6 and 2.2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Almonds have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Sunflower Seed Butter no Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.