Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Sunflower Seed Butter	Dried Butternuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	394% 67g	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	18.4% 24g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Dried Butternuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	99% 0.89mg	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	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	566% 13mg	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	126% 885mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	62% 34μg	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	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Dried Butternuts per 7 oz

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

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

• 7 ounces of Sunflower Seed Butter have 6.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.6 times more Vitamin B9 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 7.2 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Butternuts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per seven ounces.
• Both Sunflower Seed Butter no Salt as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Dried Butternuts:

• 7 ounces of Sunflower Seed Butter have 1.2 times more Calcium, 3.5 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 6.1 times more Selenium and 1.6 times more Zinc than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 3.2 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Butternuts contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 3.6 times more Saturated Fat, 1.9 times more Carbohydrate and 1.2 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 174.4 times more Omega 3, 3.5 times more Omega 6 and 1.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Butternuts offer comparable quantities of Energy and Fat per seven ounces.