Comparing Nutrients in 100 grams Sunflower Seed Butter VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Acorns	6%	53%	41%

Macro Nutrients

	Sunflower Seed Butter	Acorns	Recommended Dietary Allowance
Energy	21.3% 617kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	9.7% 3.1g	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	27% 4.6g	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	31.3% 40.8g	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	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Acorns	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	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	40.6% 0.53mg	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	21.8% 87μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Acorns	Recommended Dietary Allowance
Calcium	6.4% 64mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	69% 0.62mg	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	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	58% 1.34mg	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	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.75% 28g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• While Raw Acorns contain 2.1 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Raw Acorns have similar amounts of Vitamin B6 per 100 g.
• Both Sunflower Seed Butter no Salt as well as Raw Acorns have insufficient amounts of Vitamin B12 in 100 g.

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

• Sunflower Seed Butter no Salt has 1.6 times more Calcium, 2.6 times more Copper, 5.2 times more Iron, 5 times more Magnesium, 1.6 times more Manganese, 8.4 times more Phosphorus and 9.6 times more Zinc than Raw Acorns.
• Both Sunflower Seed Butter no Salt and Raw Acorns have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sunflower Seed Butter no Salt has 1.6 times more Energy, 2.3 times more Fat, 1.5 times more Saturated Fat, 2.1 times more Omega 6 and 2.8 times more Protein than Raw Acorns.
• While Raw Acorns contain 1.7 times more Carbohydrate than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.