Comparing Nutrients in 100 grams Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Sunflower Seed Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Sunflower Seed Butter with Salt	10%	75%	15%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Energy	19% 546kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	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	11.8% 15.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	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	% 0.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 10.5g	g per day for Men 19-50 years
Fiber	23.7% 9g	15% 5.7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	47.5% 3.8mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	401% 6008mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Sunflower Seed Butter with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 100 g of Sunflower Seed Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Sunflower Seed Butter with Salt:

• 100 grams of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sunflower Seed Butter with Salt.
• While 100 g of Sunflower Seed Butter with Salt contain 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Sunflower Seed Butter with Salt provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 100 grams.
• 100 grams of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Sunflower Seed Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Sunflower Seed Butter with Salt:

• 100 grams of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.7 times more Phosphorus, 1.5 times more Potassium and 18.2 times more Sodium than Sunflower Seed Butter with Salt.
• While 100 g of Sunflower Seed Butter with Salt contain 2.4 times more Magnesium and 1.3 times more Selenium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Sunflower Seed Butter with Salt contain similar levels of Calcium, Copper, Iron, Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.4 times more Omega 3, 3.4 times more Omega 6 and 1.6 times more Fiber than Sunflower Seed Butter with Salt.
• While 100 g of Sunflower Seed Butter with Salt contain 1.5 times more Carbohydrate and 3.9 times more Sugars than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Sunflower Seed Butter with Salt offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 100 grams.