Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sunflower Seed Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.2% 1224kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	29% 21g	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Roasted Sunflower Seeds	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 7 oz.
• Both Sunflower Seed Butter no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sunflower Seed Butter no Salt has 2.4 times more Magnesium and 1.3 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Phosphorus and 1.5 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Copper, Iron, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sunflower Seed Butter no Salt has 3.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Omega 3, 3.4 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 7 oz.
• Both Sunflower Seed Butter no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.