Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Peanut Butter

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Energy	79.7% 2310kcal	80.5% 2334kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	118% 37.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	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	73.5% 96g	73.2% 95g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	% 9.5g	g per day for Men 19-50 years
Fiber	116% 44g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peanut Butter	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	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	326% 52.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Calcium	27.8% 278mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	190% 1330mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	126% 1889mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.17% 6.15g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Smooth Peanut Butter contains 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Smooth Peanut Butter have similar amounts of Vitamin B1 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Smooth Peanut Butter contains 1.4 times more Magnesium and 158.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

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