Comparing Nutrients in 100 grams Dried Pilinuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried Pilinuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	24.8% 719kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.6g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	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	3.06% 3.98g	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	NA	15% 5.7g	38g per day for Men 19-50 years
Protein	19.3% 11g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.15% 0.093mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.24% 0.52mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	15% 60μg	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	0.67% 0.6mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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 Pilinuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	14.5% 145mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	44% 3.53mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	82% 575mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.075% 2.77g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Dried Pilinuts have 17.2 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.8 times more Vitamin B2, 13 times more Vitamin B3, 2.4 times more Vitamin B5, 4.8 times more Vitamin B6, 4 times more Vitamin B9 and 4.5 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in 100 g.

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

• Dried Pilinuts have 2.3 times more Calcium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.7 times more Copper and 1.6 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Sunflower Seed Butter no Salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pilinuts have 1.4 times more Fat and 6.7 times more Saturated Fat than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.3 times more Omega 6, 5.9 times more Carbohydrate and 1.6 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Sunflower Seed Butter no Salt have similar amounts of Energy per 100 g.
• Both Dried Pilinuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.