Comparing Nutrients in 1 kilogram Peanut Butter VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Peanut Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	203% 5880kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	511% 495g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	276% 358g	130g per day for Men 19-50 years
Sugars	89.7% 65g	NA	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	NA	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	% 41g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	150% 57g	137% 52g	38g per day for Men 19-50 years
Protein	392% 219g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	823% 132mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	424% 5.5mg	579% 7.53mg	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	87.5% 350μg	555% 2220μg	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	14.4% 13mg	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	396% 59.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	54% 540mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	1903% 17mg	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	270% 21.6mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	592% 13.6mg	859% 19.8mg	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	479% 3350mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	735% 404μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	317% 4760mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Peanut Butter versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Peanut Butter vs Sunflower Seed Flour:

• 1 kilogram of Peanut Butter has 1.8 times more Vitamin B3 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 29.8 times more Vitamin B1, 2.5 times more Vitamin B2, 6.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Peanut Butter vs Sunflower Seed Flour:

• 1 kilogram of Peanut Butter has 8.8 times more Potassium and 158.7 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.1 times more Calcium, 3 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Selenium and 1.9 times more Zinc than Smooth Peanut Butter.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peanut Butter has 1.8 times more Energy, 30.8 times more Fat, 69 times more Saturated Fat, 19.5 times more Omega 3 and 13 times more Omega 6 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.5 times more Carbohydrate and 2.2 times more Protein than Smooth Peanut Butter.
• Both Peanut Butter and Sunflower Seed Flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3