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Comparing Nutrients in 7 ounces Sunflower Seed ButterVS Walnuts

Macros Ratio

Protein Fat Carbs

Sunflower Seed Butter
10%
75%
15%
Walnuts
9%
84%
7%
7 oz ▼

Macro Nutrients

42.2%1224kcal
Energy
44.8%1298kcal
1224 kcalvs1298 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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113%110g
Fat
133%129g
110 gvs129 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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29%9.3g
Saturated Fat
38%12g
9.3 gvs12 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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6.2%0.099g
Omega 3
1126%18g
0.099 gvs18 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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114%19.3g
Omega 6
445%75.6g
19.3 gvs75.6 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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35.6%46.3g
Carbohydrate
21%27.2g
46.3 gvs27.2 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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29%21g
Sugars
7.14%5.18g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21 gvs5.18 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.25%0.18g
≤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]
0 gvs0.18 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%0.16g
0 gvs0.16 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%21g
Sucrose
%4.82g
21 gvs4.82 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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29.8%11.3g
Fiber
35%13.3g
11.3 gvs13.3 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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61.2%34.3g
Protein
54%30.2g
34.3 gvs30.2 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
NA μgvs2 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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8.76%0.11mg
Vitamin B1
56.4%0.68mg
Thiamine
0.11 mgvs0.68 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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25%0.32mg
Vitamin B2
23%0.3mg
Riboflavin
0.32 mgvs0.3 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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83.7%13.4mg
Vitamin B3
14%2.23mg
Niacin, nicotinic acid, niacinamide
13.4 mgvs2.23 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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46.4%2.32mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
2.32 mgvs1.13 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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84%1.1mg
Vitamin B6
82%1.07mg
Pyridoxine
1.1 mgvs1.07 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
114%34.3μg
Biotin
NA μgvs34.3 μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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118%470μg
Vitamin B9
48.6%194μg
Folates and Folic Acid
470 μgvs194 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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5.95%5.36mg
Vitamin C
2.87%2.58mg
Ascorbic acid
5.36 mgvs2.58 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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303%45.4mg
Vitamin E
9.26%1.4mg
Tocopherols and Tocotrienols
45.4 mgvs1.4 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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NA
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
NA μgvs5.36 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

12.7%127mg
Calcium
19.4%194mg
127 mgvs194 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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352%3.17mg
Copper
350%3.15mg
3.17 mgvs3.15 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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102%8.18mg
Iron
72%5.77mg
8.18 mgvs5.77 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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147%617mg
Magnesium
74.7%314mg
617 mgvs314 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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179%4.1mg
Manganese
295%6.77mg
4.1 mgvs6.77 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
93%41.7μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs41.7 μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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189%1322mg
Phosphorus
98%687mg
1322 mgvs687 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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33.6%1143mg
Potassium
25.7%875mg
1143 mgvs875 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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377%207μg
Selenium
17.7%9.72μg
207 μgvs9.72 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.4%5.95mg
Sodium
0.26%3.97mg
5.95 mgvs3.97 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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88.2%9.7mg
Zinc
55.7%6.13mg
9.7 mgvs6.13 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.033%1.23g
Water
0.22%8.08g
1.23 gvs8.08 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Sunflower Seed Butter VS Walnuts per 7 oz

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

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

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

Comparison of macro-nutrients per 7 ounces:




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