Comparing Nutrients in 100 grams Sunflower Seed Butter VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Energy	21.3% 617kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	0.12% 0.02g	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	4.77% 6.2g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	3.6% 2.6g	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	9.47% 3.6g	38g per day for Men 19-50 years
Protein	31% 17.3g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	11.5% 0.15mg	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	4% 16μg	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	69% 62mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Kohlrabi	Recommended Dietary Allowance
Calcium	6.4% 64mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	14.3% 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	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	6.04% 0.14mg	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	6.57% 46mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	2.46% 91g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 8.2 times more Vitamin B2, 16.9 times more Vitamin B3, 7.1 times more Vitamin B5, 3.7 times more Vitamin B6, 14.8 times more Vitamin B9 and 47.7 times more Vitamin E than Raw Kohlrabi.
• While Raw Kohlrabi contains 23 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Raw Kohlrabi have similar amounts of Vitamin B1 per 100 g.
• Both Sunflower Seed Butter no Salt as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Sunflower Seed Butter no Salt has 2.7 times more Calcium, 12.4 times more Copper, 10.3 times more Iron, 16.4 times more Magnesium, 14.9 times more Manganese, 14.5 times more Phosphorus, 1.6 times more Potassium, 149.1 times more Selenium and 163 times more Zinc than Raw Kohlrabi.
• While Raw Kohlrabi contains 6.7 times more Sodium and 146.8 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 100 grams:

• Sunflower Seed Butter no Salt has 22.9 times more Energy, 552 times more Fat, 359.8 times more Saturated Fat, 1.9 times more Omega 3, 486.8 times more Omega 6, 3.8 times more Carbohydrate, 4.1 times more Sugars, 1.6 times more Fiber and 10.2 times more Protein than Raw Kohlrabi.
• Both Sunflower Seed Butter no Salt as well as Raw Kohlrabi have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.