Comparing Nutrients in 7 ounces Dried Spearmint VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried Spearmint	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	19.5% 566kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	9.78% 3.13g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	346% 5.54g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	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	79.4% 103g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	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	156% 59g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	70.6% 39.6g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	117% 1050μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.8mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.4% 13mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.1mg	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	263% 1052μg	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	0% 0mg	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	NA	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	295% 2953mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	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	2170% 174mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	284% 1195mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	991% 22.8mg	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	78.2% 548mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	112% 3818mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	377% 207μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spearmint VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Spearmint 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 Dried Spearmint vs Sunflower Seed Butter:

• 7 ounces of Dried Spearmint have 5.4 times more Vitamin B1, 8.7 times more Vitamin B2, 4.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain more Vitamin C than Dried Spearmint.
• Both Dried Spearmint and Sunflower Seed Butter provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Dried Spearmint have insufficient amounts of Vitamin C
• Both Dried Spearmint 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 Dried Spearmint vs Sunflower Seed Butter:

• 7 ounces of Dried Spearmint have 23.3 times more Calcium, 21.2 times more Iron, 1.9 times more Magnesium, 5.5 times more Manganese, 3.3 times more Potassium and 114.7 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.4 times more Phosphorus and 2 times more Zinc than Dried Spearmint.
• Both Dried Spearmint and Sunflower Seed Butter contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Spearmint have 55.8 times more Omega 3, 2.2 times more Carbohydrate and 5.2 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.2 times more Energy, 9.2 times more Fat, 3 times more Saturated Fat and 21.8 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Sunflower Seed Butter offer comparable quantities of Protein per seven ounces.