Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Plain Cashew Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Sunflower Seed Flour	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	22.3% 647kcal	41.7% 1209kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	65.8% 21g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	154% 26g	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	46.3% 60g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	170% 95g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Plain Cashew Butter with Salt	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	31% 0.4mg	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	110% 441μg	27.3% 109μg	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	67.2% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	388% 3.5mg	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	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	NA	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.13% 4.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Plain Cashew Butter with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Plain Cashew Butter with Salt:

• 7 ounces of Sunflower Seed Flour have 20.2 times more Vitamin B1, 1.7 times more Vitamin B2, 6.6 times more Vitamin B3, 3.7 times more Vitamin B6 and 4 times more Vitamin B9 than Plain Cashew Butter with Salt.
• Both Partially Defatted Sunflower Seed Flour as well as Plain Cashew Butter with 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 Cashew Butter with Salt:

• 7 ounces of Sunflower Seed Flour have 1.9 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus and 6.3 times more Selenium than Plain Cashew Butter with Salt.
• While 7 oz of Plain Cashew Butter with Salt contain 6.7 times more Potassium and 98.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Plain Cashew Butter with Salt contain similar levels of Copper and Zinc 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 1.7 times more Fiber and 4 times more Protein than Plain Cashew Butter with Salt.
• While 7 oz of Plain Cashew Butter with Salt contain 1.9 times more Energy, 32.9 times more Fat, 76.9 times more Saturated Fat, 79.5 times more Omega 3 and 15.2 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Plain Cashew Butter with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3