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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Toasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	84.7% 2457kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	94% 30g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	66% 85.6g	130g per day for Men 19-50 years
Sugars	NA	46% 33.4g	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	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	120% 45.6g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	122% 68.3g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Chunk Style 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	107% 1.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	128% 1.66mg	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	236% 945μg	91% 365μg	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	NA	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	22.6% 226mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	255% 2.3mg	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	338% 27mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	311% 7.14mg	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	657% 4596mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Chunk Style Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Toasted Sunflower Seeds have 3.1 times more Vitamin B1, 2.6 times more Vitamin B2, 6.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Chunk Style Peanut Butter.
• While 14 oz of Chunk Style Peanut Butter contain 3.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Sunflower Seeds have 1.3 times more Calcium, 3.2 times more Copper, 3.6 times more Iron, 3.6 times more Phosphorus and 1.9 times more Zinc than Chunk Style Peanut Butter.
• While 14 oz of Chunk Style Peanut Butter contain 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Chunk Style Peanut Butter contain similar levels of Magnesium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 2.7 times more Omega 6 and 1.4 times more Fiber than Chunk Style Peanut Butter.
• While 14 oz of Chunk Style Peanut Butter contain 1.3 times more Saturated Fat and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per 14 ounces.