Comparing Nutrients in 1 kilogram Dry-roasted Peanuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dry-roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	202% 5870kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	241% 77.2g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	571% 97g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	179% 233g	130g per day for Men 19-50 years
Sugars	67.6% 49g	145% 105g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 49g	% 105g	g per day for Men 19-50 years
Fiber	221% 84g	150% 57g	38g per day for Men 19-50 years
Protein	435% 244g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	897% 144mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.66mg	423% 5.5mg	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	243% 970μg	593% 2370μg	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	30% 27mg	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	329% 49.3mg	1526% 229mg	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

	Dry-roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	58% 580mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	1774% 16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	198% 16mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	901% 20.7mg	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	519% 3630mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	186% 6340mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	445% 49mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Sunflower Seed Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dry-roasted Peanuts vs Sunflower Seed Butter:

• 1 kilogram of Dry-roasted Peanuts has 2.9 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.4 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• Both Dry-roasted Peanuts, no salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry-roasted Peanuts vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 3.7 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 11.2 times more Selenium and 1.8 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Sunflower Seed Butter contain similar levels of Calcium, Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry-roasted Peanuts has 1.7 times more Saturated Fat, 1.5 times more Fiber and 1.4 times more Protein than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.9 times more Omega 3 and 2.2 times more Sugars than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one kilogram.
• 1 kilogram of Dry-roasted Peanuts provide inadequate amounts of Omega 3