Comparing Nutrients in 100 grams Sunflower Seed Butter VS Dried Butternuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Dried Butternuts	Recommended Dietary Allowance
Energy	21.3% 617kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	198% 33.7g	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	9.27% 12g	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	31% 17.3g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

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

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

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

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

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

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

• 100 grams of Sunflower Seed Butter have 1.2 times more Calcium, 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.
• While 100 g of Dried Butternuts contain 3.2 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Butternuts contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 3.6 times more Saturated Fat, 1.9 times more Carbohydrate and 1.2 times more Fiber than Dried Butternuts.
• While 100 g of Dried Butternuts contain 174.4 times more Omega 3, 3.5 times more Omega 6 and 1.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Butternuts offer comparable quantities of Energy and Fat per 100 grams.