Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Flaxseed	13%	67%	20%

Macro Nutrients

	Sunflower Seed Butter	Flaxseed	Recommended Dietary Allowance
Energy	42.2% 1224kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	29% 21g	4.24% 3.08g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 21g	% 2.3g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	143% 54g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Flaxseed	Recommended Dietary Allowance
Calcium	12.7% 127mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Flaxseed per 7 oz

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

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

• 7 ounces of Sunflower Seed Butter have 2.2 times more Vitamin B3, 2.7 times more Vitamin B9, 4.5 times more Vitamin C and 73.8 times more Vitamin E than Flaxseed.
• While 7 oz of Flaxseed contain 31 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Flaxseed provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 1.3 times more Copper and 4.1 times more Selenium than Flaxseed.
• While 7 oz of Flaxseed contain 4 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Potassium and 10 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Flaxseed contain similar levels of Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.3 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Omega 6 and 6.8 times more Sugars than Flaxseed.
• While 7 oz of Flaxseed contain 456.3 times more Omega 3 and 4.8 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Flaxseed offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.