Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Sunflower Seed Butter	Hickorynuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	241% 41g	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% 36.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Hickorynuts	Recommended Dietary Allowance
Vitamin A	NA	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	29.3% 0.38mg	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	20% 79.4μg	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	4.4% 3.97mg	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	Hickorynuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	163% 1.46mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	29.2% 16μg	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	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Hickorynuts per 7 oz

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

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

• 7 ounces of Sunflower Seed Butter have 1.2 times more Vitamin B2, 7.4 times more Vitamin B3, 2.9 times more Vitamin B6, 5.9 times more Vitamin B9 and 1.4 times more Vitamin C than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 16.4 times more Vitamin B1 and 1.5 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Dried Hickorynuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 2.2 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 12.9 times more Selenium than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 2.2 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Hickorynuts contain similar levels of Calcium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.3 times more Carbohydrate and 1.4 times more Protein than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.5 times more Saturated Fat, 20.9 times more Omega 3 and 2.1 times more Omega 6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Hickorynuts offer comparable quantities of Energy, Fat and Fiber per seven ounces.