Comparing Nutrients in 100 grams Sunflower Seed Butter VS Borage

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Borage	28%	24%	48%

Macro Nutrients

	Sunflower Seed Butter	Borage	Recommended Dietary Allowance
Energy	21.3% 617kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	2.35% 3.06g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	NA	38g per day for Men 19-50 years
Protein	31% 17.3g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Borage	Recommended Dietary Allowance
Vitamin A	NA	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	6.46% 0.084mg	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	59.3% 237μg	3.25% 13μg	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% 2.7mg	39% 35mg	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	153% 23mg	NA	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

	Sunflower Seed Butter	Borage	Recommended Dietary Allowance
Calcium	6.4% 64mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	14.4% 0.13mg	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	51.5% 4.12mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	15% 0.35mg	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	95% 666mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Borage per 100 g

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

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

• 100 grams of Sunflower Seed Butter have 7.5 times more Vitamin B3, 28.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 18.2 times more Vitamin B9 than Borage.
• While 100 g of Raw Borage contain 13 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Borage provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Borage have insufficient amounts of Vitamin B5
• Both Sunflower Seed Butter no Salt as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Butter vs Borage:

• 100 grams of Sunflower Seed Butter have 12.3 times more Copper, 1.2 times more Iron, 6 times more Magnesium, 5.9 times more Manganese, 12.6 times more Phosphorus, 1.2 times more Potassium, 116 times more Selenium and 24.5 times more Zinc than Borage.
• While 100 g of Raw Borage contain 1.5 times more Calcium, 26.7 times more Sodium and 150 times more Water than Sunflower Seed Butter no Salt.
• 100 grams of Borage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 29.4 times more Energy, 78.9 times more Fat, 27.5 times more Saturated Fat, 89.3 times more Omega 6, 7.6 times more Carbohydrate and 9.6 times more Protein than Borage.
• 100 grams of Borage provide inadequate amounts of Energy and Omega 6