Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Spanish Peanuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Spanish Peanuts	Recommended Dietary Allowance
Energy	213% 6170kcal	197% 5700kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	511% 496g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	222% 71g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	1011% 172g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	122% 158g	130g per day for Men 19-50 years
Sugars	145% 105g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	250% 95g	38g per day for Men 19-50 years
Protein	309% 173g	467% 262g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	563% 6.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	995% 159mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	268% 3.48mg	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	593% 2370μg	600% 2400μg	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	30% 27mg	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	1526% 229mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Spanish Peanuts	Recommended Dietary Allowance
Calcium	64% 640mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	1000% 9mg	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	515% 41.2mg	489% 39mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	1148% 26.4mg	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	951% 6660mg	554% 3880mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	219% 7440mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	193% 21mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Spanish Peanuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Spanish Peanuts:

• 1 kilogram of Sunflower Seed Butter has 1.2 times more Vitamin B2, 1.6 times more Vitamin B6 and more Vitamin C than Spanish Peanuts.
• While 1 kg of Raw Spanish Peanuts contains 12.7 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spanish Peanuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Spanish Peanuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Spanish Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Spanish Peanuts:

• 1 kilogram of Sunflower Seed Butter has 1.8 times more Copper, 1.7 times more Magnesium, 1.7 times more Phosphorus, 14.5 times more Selenium and 2.3 times more Zinc than Spanish Peanuts.
• While 1 kg of Raw Spanish Peanuts contains 1.7 times more Calcium, 1.3 times more Manganese and 1.3 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spanish Peanuts contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 5 times more Omega 3 and 1.5 times more Carbohydrate than Spanish Peanuts.
• While 1 kg of Raw Spanish Peanuts contains 1.5 times more Saturated Fat, 1.8 times more Omega 6, 1.7 times more Fiber and 1.5 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spanish Peanuts offer comparable quantities of Energy and Fat per one kilogram.
• 1 kilogram of Spanish Peanuts provide inadequate amounts of Omega 3