Comparing Nutrients in 100 grams Sunflower Seed Butter VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Sunflower Seed Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	21.3% 617kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	5.1% 0.87g	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	27.6% 36g	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	13.7% 5.2g	38g per day for Men 19-50 years
Protein	31% 17.3g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sunflower Seed Flour	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	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	58% 0.75mg	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	55.5% 222μg	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	1.44% 1.3mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	6.4% 64mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	190% 1.7mg	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	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	86% 1.98mg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.2% 7.47g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 2.1 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 60.1 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Sunflower Seed Butter no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Sunflower Seed Butter no Salt has 8.6 times more Potassium and 1.8 times more Selenium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.8 times more Calcium and 1.6 times more Iron than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sunflower Seed Butter no Salt has 1.9 times more Energy, 34.3 times more Fat, 33.9 times more Saturated Fat, 25 times more Omega 3 and 11.2 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.5 times more Carbohydrate and 2.8 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Fiber per 100 g.
• Both Sunflower Seed Butter no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.