Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Sunflower Seed Butter	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	84.4% 2449kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	57.7% 42g	23% 16.6g	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	0.44% 0.32g	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	% 0g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 16g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	98% 37.3g	38g per day for Men 19-50 years
Protein	122% 68.6g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	141% 1.83mg	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	235% 941μg	119% 476μg	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	12% 10.7mg	3.53% 3.18mg	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	606% 91mg	183% 27.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	25.4% 254mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	235% 2.1mg	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	204% 16.4mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	318% 7.32mg	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	378% 2643mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Oil-Roasted Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Oil-Roasted Peanuts:

• 14 ounces of Sunflower Seed Butter have 1.8 times more Vitamin B2, 2 times more Vitamin B9, 3.4 times more Vitamin C and 3.3 times more Vitamin E than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 1.6 times more Vitamin B1 and 2 times more Vitamin B3 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oil-Roasted Peanuts provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Oil-Roasted Peanuts:

• 14 ounces of Sunflower Seed Butter have 3 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 31.6 times more Selenium and 1.5 times more Zinc than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 1.3 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oil-Roasted Peanuts contain similar levels of Calcium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.3 times more Omega 3, 1.5 times more Carbohydrate and 2.5 times more Sugars than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 1.9 times more Saturated Fat, 1.6 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oil-Roasted Peanuts offer comparable quantities of Energy and Fat per 14 ounces.