Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sunflower Seed Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	42.2% 1224kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	29% 21g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	45% 17g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 27.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B6 and 1.5 times more Vitamin E than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Sunflower Seed Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sunflower Seed Butter no Salt has 2 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Iron than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sunflower Seed Butter no Salt has 4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Omega 6 and 1.5 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Sunflower Seed Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.