Comparing Nutrients in 100 grams Sunflower Seeds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	20% 584kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	14.5% 10.5g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 10.5g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	15% 5.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	42.3% 0.55mg	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	56.8% 227μg	59.3% 237μg	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	1.56% 1.4mg	3% 2.7mg	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	234% 35mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.8% 78mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	177% 1.6mg	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	65.6% 5.25mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	90% 2.07mg	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	94% 660mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 27.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.5 times more Vitamin E than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sunflower Seed Butter no Salt have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 1.2 times more Calcium and 1.3 times more Iron than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sunflower Seed Butter no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.4 times more Omega 6, 1.5 times more Fiber and 1.2 times more Protein than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sunflower Seed Butter no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Carbohydrate per 100 g.
• Both Dried Sunflower Seed Kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.