Comparing Nutrients in 14 ounces Chunk Style Peanut Butter VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chunk Style Peanut Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	80.6% 2338kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	46% 33.4g	15% 11g	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	% 16.7g	NA	g per day for Men 19-50 years
Sucrose	% 16.6g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	116% 44g	38g per day for Men 19-50 years
Protein	171% 95g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	245% 3.2mg	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	91% 365μg	235% 941μg	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	0% 0mg	6.17% 5.56mg	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	167% 25mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	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	94% 7.54mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	364% 8.37mg	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	181% 1266mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chunk Style Peanut Butter vs Roasted Sunflower Seeds:

• Chunk Style Peanut Butter has 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 6.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 4.1 times more Vitamin E and 5.4 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Chunk Style Peanut Butter as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chunk Style Peanut Butter vs Roasted Sunflower Seeds:

• Chunk Style Peanut Butter has 1.2 times more Magnesium and 5.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 3.2 times more Copper, 2 times more Iron, 3.6 times more Phosphorus, 9.7 times more Selenium and 1.9 times more Zinc than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut Butter has 1.5 times more Saturated Fat, 3.1 times more Sugars and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Omega 6 and 1.4 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 14 oz.
• Both Chunk Style Peanut Butter as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.