Comparing Nutrients in 1 kilogram Chunk Style Peanut Butter VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chunk Style Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	203% 5890kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	238% 76g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	815% 139g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	176% 229g	130g per day for Men 19-50 years
Sugars	116% 84g	43% 31g	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% 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	% 42.2g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 42g	% 23.7g	g per day for Men 19-50 years
Fiber	211% 80g	279% 106g	38g per day for Men 19-50 years
Protein	430% 241g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Oil 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	88.3% 1.06mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	856% 137mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	224% 11mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	609% 7.9mg	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	230% 920μg	585% 2340μg	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	12.2% 11mg	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	420% 63mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	642% 5.8mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	238% 19mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	783% 18mg	904% 21mg	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	456% 3190mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	219% 7450mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chunk Style Peanut Butter vs Oil Roasted Sunflower Seeds:

• Chunk Style Peanut Butter has 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 2.5 times more Vitamin B2, 6.2 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 5.8 times more Vitamin E and 6.2 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chunk Style Peanut Butter vs Oil Roasted Sunflower Seeds:

• Chunk Style Peanut Butter has 1.3 times more Magnesium, 1.5 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 3.6 times more Phosphorus, 9.5 times more Selenium and 1.9 times more Zinc than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chunk Style Peanut Butter has 2.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Omega 6 and 1.3 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 1 kg.
• Both Chunk Style Peanut Butter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.