Comparing Nutrients in 1 kilogram Peanuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	196% 5670kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	508% 492g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	196% 62.8g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	915% 156g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	179% 233g	130g per day for Men 19-50 years
Sugars	65% 47.2g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	224% 85g	150% 57g	38g per day for Men 19-50 years
Protein	461% 258g	309% 173g	56g per day for Men 19-50 years

Vitamins

	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	533% 6.4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	754% 121mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	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	600% 2400μg	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	555% 83.3mg	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

	Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	92% 920mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1271% 11.4mg	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	573% 45.8mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	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	537% 3760mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	207% 7050mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.76% 65g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Peanuts vs Sunflower Seed Butter:

• 1 kilogram of Peanuts has 12.1 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B6, more Vitamin C and 2.7 times more Vitamin E than Raw Peanuts.
• Both Peanuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Peanuts have insufficient amounts of Vitamin C
• Both Raw Peanuts 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 Peanuts vs Sunflower Seed Butter:

• 1 kilogram of Peanuts has 1.4 times more Calcium and 1.2 times more Potassium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.4 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 14.5 times more Selenium and 1.5 times more Zinc than Raw Peanuts.
• Both Peanuts and Sunflower Seed Butter contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peanuts has 1.3 times more Saturated Fat, 1.6 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 16.7 times more Omega 3, 1.4 times more Carbohydrate and 2.2 times more Sugars than Raw Peanuts.
• Both Peanuts and Sunflower Seed Butter offer comparable quantities of Energy and Fat per one kilogram.
• 1 kilogram of Peanuts provide inadequate amounts of Omega 3