Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	21.3% 619kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	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	16% 20.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 10.5g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	NA	153% 23mg	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

	Toasted Sunflower Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.7% 57mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	204% 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	85% 6.8mg	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% 1158mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	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	0.027% 1g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 6.1 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B3 and 1.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Vitamin B9 per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Sunflower Seed Butter:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Iron and 1.7 times more Phosphorus than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.4 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Calcium, Copper, Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Saturated Fat, 1.6 times more Omega 3, 3.8 times more Omega 6 and 2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Sunflower Seed Butter no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.