Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Sunflower Seed Flour	Plain Almond Butter	Recommended Dietary Allowance
Energy	22.3% 647kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	170% 95g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	379% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 441μg	26.3% 105μg	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	2.87% 2.58mg	0% 0mg	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	NA	320% 48mg	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 Flour	Plain Almond Butter	Recommended Dietary Allowance
Calcium	22.6% 226mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	206% 1.85mg	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	164% 13mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	184% 4.23mg	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	195% 1367mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.088% 3.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Plain Almond Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Plain Almond Butter:

• 7 ounces of Sunflower Seed Flour have 77.7 times more Vitamin B1, 2.3 times more Vitamin B3, 20.8 times more Vitamin B5, 7.3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 3.5 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Plain Almond Butter:

• 7 ounces of Sunflower Seed Flour have 1.8 times more Copper, 1.9 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus, 24.3 times more Selenium and 1.5 times more Zinc than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 3 times more Calcium and 11.2 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Plain Almond Butter contain similar levels of Manganese per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 1.9 times more Carbohydrate and 2.3 times more Protein than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 1.9 times more Energy, 34.5 times more Fat, 30.1 times more Saturated Fat, 15.7 times more Omega 6 and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in seven ounces.