Comparing Nutrients in 14 ounces Peanut Butter VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	80.5% 2334kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	118% 37.8g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	73.5% 96g	130g per day for Men 19-50 years
Sugars	35.6% 25.8g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 9.5g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	116% 44g	38g per day for Men 19-50 years
Protein	155% 87g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	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	35.4% 0.42mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	34.7% 139μg	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	157% 23.6mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.4% 214mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	107% 8.57mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	190% 1330mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	126% 1889mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Smooth 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 2.3 times more Vitamin B2, 6.8 times more Vitamin B5, 1.5 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Smooth 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 Peanut Butter vs Roasted Sunflower Seeds:

• Smooth Peanut Butter has 1.4 times more Magnesium and 158.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 3.2 times more Copper, 1.8 times more Iron, 1.6 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 2 times more Zinc than Smooth Peanut Butter.

Comparison of macro-nutrients per 14 ounces:

• Smooth Peanut Butter has 1.8 times more Saturated Fat and 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Omega 3, 2.9 times more Omega 6 and 1.9 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 14 oz.
• Both Smooth Peanut Butter as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.