Comparing Nutrients in 7 ounces Shallots VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Shallots	13%	1%	86%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Shallots	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	4.93% 143kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	29% 21g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Shallots	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.7% 0.68mg	84% 1.1mg	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	17% 67.5μg	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	17.6% 16mg	5.95% 5.36mg	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	0.53% 0.079mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	352% 3.17mg	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	29.8% 2.4mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	179% 4.1mg	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	17% 119mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.3% 158g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Shallots VS Sunflower Seed Butter per 7 oz

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

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

• 7 ounces of Shallots have 3 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 8.2 times more Vitamin B2, 33.7 times more Vitamin B3, 4 times more Vitamin B5, 1.6 times more Vitamin B6, 7 times more Vitamin B9 and 572.3 times more Vitamin E than Raw Shallots.
• Both Shallots and Sunflower Seed Butter provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Shallots have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Raw Shallots as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Shallots have 128.7 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Calcium, 18.1 times more Copper, 3.4 times more Iron, 14.8 times more Magnesium, 7.1 times more Manganese, 11.1 times more Phosphorus, 1.7 times more Potassium, 87 times more Selenium and 12.2 times more Zinc than Raw Shallots.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sunflower Seed Butter no Salt contain 8.6 times more Energy, 552 times more Fat, 275.2 times more Saturated Fat, 25 times more Omega 3, 263.1 times more Omega 6, 1.4 times more Carbohydrate, 1.3 times more Sugars, 1.8 times more Fiber and 6.9 times more Protein than Raw Shallots.
• 7 ounces of Shallots provide inadequate amounts of Omega 3 and Omega 6