Comparing Nutrients in 100 grams Sunflower Seed Butter VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Sunflower Seed Butter	Glazed Walnuts	Recommended Dietary Allowance
Energy	21.3% 617kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	11% 3.57g	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	NA	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	44.3% 32g	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	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	6.4% 64mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	NA	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	NA	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	17% 576mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	NA	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Glazed Walnuts per 100 g

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

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

• 100 grams of Sunflower Seed Butter have more Vitamin C than Glazed Walnuts.
• 100 grams of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Sunflower Seed Butter vs Glazed Walnuts:

• 100 grams of Sunflower Seed Butter have 3.2 times more Iron and 2.5 times more Potassium than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 148.7 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Glazed Walnuts contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 1.2 times more Energy, 1.5 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 2 times more Carbohydrate and 3 times more Sugars than Sunflower Seed Butter no Salt.