Comparing Nutrients in 100 grams Sunflower Seed Butter VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Sunflower Seed Butter	Macadamia Nuts	Recommended Dietary Allowance
Energy	21.3% 617kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	78% 75.8g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	37.7% 12g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	7.62% 1.3g	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	10.6% 14g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	6.3% 4.57g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 4.43g	g per day for Men 19-50 years
Fiber	15% 5.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	31% 17.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	21% 0.28mg	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	2.75% 11μg	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	1.33% 1.2mg	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	3.6% 0.54mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	6.4% 64mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	84% 0.76mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	180% 4.13mg	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	27% 188mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	11% 368mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.037% 1.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Macadamia Nuts per 100 g

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

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

• 100 grams of Sunflower Seed Butter have 2.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 21.5 times more Vitamin B9, 2.3 times more Vitamin C and 42.4 times more Vitamin E than Macadamia Nuts.
• While 100 g of Raw Macadamia Nuts contain 22.5 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Macadamia Nuts provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Butter vs Macadamia Nuts:

• 100 grams of Sunflower Seed Butter have 2.1 times more Copper, 2.4 times more Magnesium, 3.5 times more Phosphorus, 1.6 times more Potassium, 29 times more Selenium and 3.8 times more Zinc than Macadamia Nuts.
• While 100 g of Raw Macadamia Nuts contain 1.3 times more Calcium and 2 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Macadamia Nuts contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 7.5 times more Omega 6, 1.7 times more Carbohydrate, 2.3 times more Sugars and 2.2 times more Protein than Macadamia Nuts.
• While 100 g of Raw Macadamia Nuts contain 1.4 times more Fat, 2.6 times more Saturated Fat, 4.1 times more Omega 3 and 1.5 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Macadamia Nuts offer comparable quantities of Energy per 100 grams.