Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Sunflower Seed Butter	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	42.2% 1224kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	53% 17g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	229% 39g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	29% 21g	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 21g	% 2.26g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	34% 13g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Roasted Pumpkin And Squash Seed Kernels with Salt	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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	15.3% 0.2mg	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	28.3% 113μg	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	3.97% 3.57mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	281% 2.53mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	387% 8.9mg	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	333% 2330mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Roasted Pumpkin And Squash Seed Kernels with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 7 ounces of Sunflower Seed Butter have 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 5.5 times more Vitamin B6, 4.2 times more Vitamin B9, 1.5 times more Vitamin C and 40.9 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B2 per seven ounces.
• Both Sunflower Seed Butter no Salt as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 7 ounces of Sunflower Seed Butter have 1.2 times more Calcium, 1.3 times more Copper and 11.1 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 2 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 85.3 times more Sodium and 1.6 times more Zinc than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.6 times more Carbohydrate and 8.2 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.8 times more Saturated Fat, 2.2 times more Omega 3, 2 times more Omega 6 and 1.7 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Energy, Fat and Fiber per seven ounces.