Comparing Nutrients in 100 grams Dried Butternuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried Butternuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	21% 612kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.27% 12g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	% 10.5g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	15% 5.7g	38g per day for Men 19-50 years
Protein	44.5% 25g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	42.3% 0.55mg	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	16.5% 66μg	59.3% 237μg	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	3.56% 3.2mg	3% 2.7mg	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	153% 23mg	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 Butternuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.3% 53mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	177% 1.6mg	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	50.3% 4mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	90% 2.07mg	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	63.7% 446mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of Dried Butternuts versus 100 g of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Butternuts vs Sunflower Seed Butter:

• 100 grams of Dried Butternuts have 7.2 times more Vitamin B1 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 6.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.6 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Sunflower Seed Butter provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 100 grams.
• Both Dried Butternuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Butternuts vs Sunflower Seed Butter:

• 100 grams of Dried Butternuts have 3.2 times more Manganese than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 3.5 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 6.1 times more Selenium and 1.6 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Sunflower Seed Butter contain similar levels of Calcium and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 174.4 times more Omega 3, 3.5 times more Omega 6 and 1.4 times more Protein than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 3.6 times more Saturated Fat and 1.9 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat and Fiber per 100 grams.