Comparing Nutrients in 14 ounces Sunflower Seeds VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Energy	80% 2318kcal	80.5% 2334kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	118% 37.8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	73.2% 95g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	35.6% 25.8g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 9.5g	g per day for Men 19-50 years
Fiber	90% 34g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	147% 82.5g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	326% 52.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	168% 2.2mg	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	225% 901μg	34.7% 139μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Calcium	31% 310mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	260% 21mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	235% 5.4mg	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	374% 2619mg	190% 1330mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	126% 1889mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.17% 6.15g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13.8 times more Vitamin B1, 3.4 times more Vitamin B2, 2.4 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 5.9 times more Vitamin E than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 3.2 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Selenium and 1.9 times more Zinc than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 52.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Omega 3, 2 times more Omega 6 and 1.5 times more Fiber than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 2.1 times more Saturated Fat and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Energy, Fat, Carbohydrate and Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.