Comparing Nutrients in 100 grams Plain Almond Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plain Almond Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 614kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	57.2% 55.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	15.4% 20g	130g per day for Men 19-50 years
Sugars	6.1% 4.43g	3.6% 2.62g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 4.34g	% 2.5g	g per day for Men 19-50 years
Fiber	27% 10.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	37.4% 21g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	191% 57.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.3% 53μg	56.8% 227μg	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	1.56% 1.4mg	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	161% 24.2mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	34.7% 347mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	200% 1.8mg	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	43.6% 3.5mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	84.8% 1.95mg	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	72.6% 508mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Plain Almond Butter vs Sunflower Seeds:

• Plain Almond Butter no Salt has 2.6 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 36.1 times more Vitamin B1, 2.6 times more Vitamin B3, 3.6 times more Vitamin B5, 13.1 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Plain Almond Butter vs Sunflower Seeds:

• Plain Almond Butter no Salt has 4.4 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.5 times more Iron, 1.3 times more Phosphorus, 22.1 times more Selenium and 1.5 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Plain Almond Butter no Salt has 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Omega 3 and 1.7 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Plain Almond Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.