Comparing Nutrients in 100 grams Sunflower Seed Butter VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Flaxseed	13%	67%	20%

Macro Nutrients

	Sunflower Seed Butter	Flaxseed	Recommended Dietary Allowance
Energy	21.3% 617kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	43.5% 42g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1426% 23g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	34.7% 5.9g	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	22.2% 29g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	2.14% 1.55g	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% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 1.15g	g per day for Men 19-50 years
Fiber	15% 5.7g	72% 27.3g	38g per day for Men 19-50 years
Protein	31% 17.3g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Flaxseed	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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	19.3% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	113% 33.8μg	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	0.67% 0.6mg	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	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Flaxseed	Recommended Dietary Allowance
Calcium	6.4% 64mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	136% 1.22mg	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	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	93% 392mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	108% 2.5mg	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	92% 642mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	24% 813mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	39.5% 4.34mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.19% 6.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Flaxseed per 100 g

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

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

• 100 grams of Sunflower Seed Butter have 2.2 times more Vitamin B3, 2.7 times more Vitamin B9, 4.5 times more Vitamin C and 73.8 times more Vitamin E than Flaxseed.
• While 100 g of Flaxseed contain 31 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Flaxseed provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Flaxseed have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sunflower Seed Butter have 1.3 times more Copper and 4.1 times more Selenium than Flaxseed.
• While 100 g of Flaxseed contain 4 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Potassium and 10 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Flaxseed contain similar levels of Manganese, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 1.3 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Omega 6 and 6.8 times more Sugars than Flaxseed.
• While 100 g of Flaxseed contain 456.3 times more Omega 3 and 4.8 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Flaxseed offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.